Friday: November 30th

 
A. 2 Rounds
20 shoulder taps *sub hand marches in place (facing wall). *sub feet on box
rest 30-45 seconds
Head stand kip to hand stand *on the wall x5 efforts *sub max effort strict hspu on box
Rest 30-45 sec
:15-:30 sec hanging L-hold on pull up bar (point toes)
 
B. Skin the cat practice
 
C. 12 min cap
1 mile run
AMRAP
3 power cleans 205/135
3 bar muscle ups
 
L1- 185/125 (bar muscle ups with box)
L2- 135/95 (CTB pull ups)
L3- 95/65 (pull up/banded pull up)
Friday: November 30th