Wod 7/12

Skill
3 rounds for quality
10 lunges
10 cat cow
10 hangin shoulder shrugs
20 jumping jacks
10 scapula push ups
10 banded pull apart
1 min deadhang
20 sec wall handstand
 
EMOM 10 min
3/1 Strict pull up
5 Wallballs 9/6kg
 
Metcon
In teams of 2, share anyhow
15 min AMRAP
25 pull-ups BG: Jumping pull ups
50 calorie row
100 overhead squats 20/15kg BG: Frontsquat 20/15kg
50 box jumps
25 pull-ups