A1. Coaches’ Choice

A2. Shoulder/Thoracic Mobility

B. Muscle-ups
5 min Skill Development then

Either AMRAP 10: Muscle-ups
or EMOM 10: 2 Strict Pull-ups + 2 Strict Dips

C.
For max reps in teams of 4:

1 – Shoulder to Overhead (60/40)
2 – Box Jump Overs (24/20)
3 – Dead Hang Hold
4 – Rest

Rotate every 90 sec until everyone has completed 3 rounds

*P1 will start on STOH, 90 sec max reps. At 1:30 min P1 will move on to BJO and P2 will start on STOH. At 3 min P1 will move to Dead Hang, P2 to BJO and P3 will start STOH. At 4:30 min, P1 will rest, P2 will Dead Hang, P3 will BJO and P4 will start STOH. At 6:00 P1 will start second round. Continue in this pattern until all team mates have completed 3 rounds.