| Warm up – 3 RNDS |
| 10 Air Squats |
| 10 cal bike/row |
| 10 V-sits |
| Skill Practice |
| EMOM 5 |
| 6 Banded ring pull downs |
| Skill Practice |
| EMOM 5 |
| 3 -5 T2B |
| Mobi – 3 RNDs |
| 10 Around the world PVC |
| 10 PVC Pipe Pass throughs |
| 10 Shoulder distraction PVC |
| WOD Prep – warm up |
| Grace |
| 30 Clean and Jerks for time 61/43 |
| Stretch |
| Foam Roll – Full body |
Friday – 30th Oct 2020
