Warm Up
4 Min AMRAP
5x KB Swing
10x Hollow Rock
5x D.Dog-Cobra
10x Samson Lunge
Movement prep
20/10 x 3
– Wallslides
– Handstandhold
– Scapula Pullups
Skill
Kipping MU / Pullup
WOD
12 Min AMRAP
5x Muscle Up / 10x Pullup
10x Handstandpushup /20x Pushup
20x American KB Swing /30x KB Swing
Cool Down
Shoulder Mobility Flow