| Warm up – 3 RNDs |
| 10 / 10 shoulder distraction pvc |
| 10 Air squats |
| 10 Kips off the rig |
| Skill Practice |
| EMOM 5 |
| 20s Passive Hang (Hang off bar) |
| WOD Prep – warm up |
| Crossing Ladder – 25 Min CAP |
| 3-6-9-12-15-12-9-6-3 |
| Box Jumps 24/20 |
| HSPU |
| Power cleans 60/40 |
| Pull ups |
| V-Sits |
| Stretch – 3 RNDs |
| 30 sec per side Calf smash (Foam Roller) |
| 30 sec Banded Shoulder distraction (rig) |
| 30 sec Thorasic Hang |
Monday – 30 Nov 2020
