Warm Up
Banded shoulders and banded walks (monster and side to side)
3x
10 scap pulls
10 hollow rocks
10 supermans
3 burpees
Skill
Pull up progression
7-10 min. practice
5 x 5 5 second hold and then 5 second lower, okay to jump up to chin above bar
WOD
10 RFT
5 thrusters 95/65
5 bar over burpees
Post
KB smash on calves
Mobility ball on booty