Skill
3 rounds for quality
10 scapula push ups
10 banded pull apart
10 lunges
10 cat cow
10 hangin shoulder shrugs
20 jumping jacks
18 min E3MOM
4-6 Bench press. 2 sec pause at chest 50-60%RM
4-6 Strict pull ups. 1 sec pause at top
20 sec ring hold top position
10 mins EMOM
5 HSPU or 5 Thrusters 45/35kg BG: 20/15kg Elite: both
20 Double unders or 40 singles
Complete rest min 5-6
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