| Warm up -2 RNDs |
| 5 min run |
| 10 x Hill Sprints |
| Skill Practice |
| EMOM 5 |
| 5sec x 4 Negative pull up (Slow down) |
| Skill Practice |
| EMOM 5 |
| 5 Ring MU (Progression) |
| WOD Prep – warm up |
| AMRAP 25 |
| 12 Wall Balls 10/7.5 |
| 12 KB Swings 24/16 |
| 12 Box Jumps 24/20 |
| 12 Ring Dips |
| Stretch – 3 RNDs |
| Chicken wing Shoulder distraction (Rig) |
| Shoulder distraction (Box) |
| Sleeper Shoulder |
Wednesday – 18 Nov 2020
