Mobility:
Lax Ball Thoracic Spine/Barbell Quad Smash

Shoulder Care:
I’s Y’s T’s W’s
(weighted)

Skill:
Pull-Up practice
(any variation, strict, kipping butterfly, C2B etc…)

WOD:
EMOM x 20 with 30sec of work/30sec of rest every minute
1) Pull-up variation (ring row, strict, chin-up, C2B, Kip, butterfly)
2) Parallette Pass Thru w/ push-up & dip
3) Row for Cal
4) DU (practice speed and efficiency)