| Warm up – 3 RNDS |
| 10 Air Squats |
| 10 push ups |
| 30s wrist mobi |
| Skill Practice |
| EMOM 5 |
| 6 – 8 Strict HSPU |
| Skill Practice |
| EMOM 5 |
| 20 sec L-Sit holds (off bar) |
| WOD Prep – warm up |
| EMOM 30 |
| 1) 10 Back Squats 60 /40 |
| 2) 10 HSPU |
| 3) 10 Slam Balls 15/10 |
| 4) 10 Push ups |
| 5) 50m Farmers carry 15/10 |
| Stretch – 3 RNDs |
| 30sec Pigeon Stretch |
| 30sec Quad Stretch – lying Pigeon |
| 30sec Shoulder distraction (Floor) |
Friday – 20 Nov 2020
