11.25.2015

Skill
8EMOM
Level 1
1. 2 strict banded Pullups
2. 7 Kipping swings
Level 2
1. 3- 5 strict banded
2. 7 Kipping Pullups (focus on hip extension) 
Level 3
1. 3-5 strict
2. 7 small circle butterfly progressions
Level 4
1. 5 strict Pullups
2. 7 butterfly's

MetCon
3 person team
4 Rounds:
30 Hang Power Snatch (95/65) 
30 Burpees
30 SDHP
30 Pullups
300m Run