Warm Up:
Tabata row
Shoulder Mobility Exercise (start at 1:35 mark)
Shoulder Complex
Skill Work:
3 x 5 Clapping Push Ups
3 x 3 Push Up to Elbow Position
WOD:
3 Rounds Circuit:
Bear Crawl t & b
Lateral parallette hopovers
In and out agility ladder
Lateral parallette hopovers (other way)
3 Muscle Ups/Jumping Muscle Ups (or 3 reps of couplet 2 pull ups grip strict/1 ring dip)
Cash Out: 3 rounds max strict Knees to Elbows (mod: knees to chest)
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