A. Skill:
Body Control 101 Part 2 –
Banded Muscle-Up Turnovers: 5 x 5
Weighted Pull-Ups: 5 x 3 (heaviest weight you can handle f/ 3 reps OR lightest band you can handle f/ strict reps)
 
B. MWOD:
Hands Behind Back Shoulder Extension – 3 x 30s
 
C. WOD:
12min AMRAP –
8 Hand Release Push-Ups
12 KB Swings (53/35)
16 Goblet Squats