| Warm up – 3 RNDs |
| 10 / 10 Banded Strict press |
| 10 Alt Lunges |
| 10 Reverse crunch |
| Skill Practice |
| Rope Climbs |
| Skill Practice |
| EMOM 5 |
| 20ec Frog balance |
| WOD Prep – warm up |
| Descending Ladder |
| 20 -18 -16 -14 -12 -10 – 6 – 4 – 2 |
| Behind the neck Strict Press 20/15 |
| Goblet Squats 24/16 |
| GTOH 15/10 |
| V-Sits |
| * 1 Rope Climbs (3 x rope get ups) |
| Stretch – 2 RNDs |
| Foam Roll |
Thursday – 19 Nov 2020
