Shoulder Prep
-Banded Y’s-T’s-V’s-W’s 2×10 each
-Table Work-6 point FG’s 2×10
A) Strict Press
8@60%, 8@65%, 8@70%, 8@75%, 8@70%, 8@65%, 8@60%
-Banded Y’s-T’s-V’s-W’s 2×10 each
-Table Work-6 point FG’s 2×10
A) Strict Press
8@60%, 8@65%, 8@70%, 8@75%, 8@70%, 8@65%, 8@60%
B) Gymnastic Skills
1-Muscle ups or Variations
2-HSPU or Strict if you can do over 10 Kipping HSPU
3-Double Unders
C) WOD: 10-9-8-7-6-5-4-3-2-1
Strict Pull ups (Regular, Banded, Ring Rows)
Strict Dips (Rings, Stationary, Parallettes)