WARM-UP
AMRAP X 4 MINUTES
10 PVC PIPE PASS THROUGHS
10 SCAPULA PUSH-UPS
5 SCAPULA PULL-UPS
INTO…
EMOM X 6 MINUTES
MIN 1 - :30 HANDSTAND HOLD
MIN 2 - :30 DEAD HANG FROM PULL-UP BAR
MIN 3 - :30 HOLLOW HOLD
SKILL
EMOM X 12 MINUTES
MIN 1 - 5 -10HSPU’S
MIN 2 -10 RING ROWS
MIN 3 - :40 FOREARM PLANK
WORKOUT
10 ROUNDS FOR TIME
3 STRICT PULL-UPS
10 BURPEES
(SCORE IT TIME)