WARM-UP:

:30 sec each X 2
Squat hold then squats
Arm circles
Bar hang
Push ups
SLSU
Downward dog

SKILL:

TTB Practice:
10 Hanging shoulder pinches
10 Hollow arches with an active shoulder and only 12” of back and forth movement
10 Larger hollow arches
5 UB knee above hip
5 UB knee as high as possible
5 UB TTB

3 x 15 UB TTB

WOD:

For Time:

5 Rounds:
5 C&J (135/95)
5 Box Jumps (24/20”)
(5:00 rest)

4 Rounds:
4 C&J (165/115)
4 Box Jumps (30/24”)
(4:00 rest)

3 Rounds:
3 C&J (185/135)
3 Box Jumps (36/30”)