Warm Up:
500m Row
2x's: 
3 pull ups with 1 second pause a the bottom
5 hr push ups
2 wall walks
5 hr push ups. 
2X20 sec each side dead bugs.

Mobility:
2 min each side Banded lat stretch on rig


Skill: 
Accumulate 2 min total L-Sit on rings or weight plates

Workout:
5 Rounds.
10 Tuck Jumps
12 Alt. Pistol
10 Push Ups

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