Wednesday.
Warmup
3 rounds
10 hollow rock with pvc
10 arch rock with pvc
10 pass through.
Skill Work
Level 1
4 rounds
5 strict pullups with partner assist if needed
1 static open/close + 1 beat swing + 1 kipping pull-up
5 ring swings
Level 2
8 min EMOM
1 strict MU
1 kipping mu
2 of each if that is easy
Try to beat last week
Strength
Superset
Bench 3×5 and Strict Press 3×5
Conditioning
Open Workout 11.1