| Warm up – 3 RNDS |
| 5 minutes Burpees |
| Skill Practice |
| EMOM 5 |
| 6 Pull up (Wide grip) behind the neck |
| Skill Practice |
| EMOM 5 |
| 2 Wall walks |
| 10 Alt Shoulder taps |
| WOD Prep – warm up |
| Acsending Ladder…. 30 min |
| 2…4…6…8…10…12…14…16…18… |
| Hang power Clean |
| Pull ups |
| Ring Dips |
| *12 Elbow to tall plank |
| Stretch – 3 RNDs |
| 1 min Saddle stretch |
| 1 min per side Sleeper Shoulder |
| 1 min Thorasic Hang |
Wednesday – 4 Nov 2020
