WU: 3 RNDS
30 sec hang from rig, 10 band pull downs w/ circles, 10 band pull backs w/ circles
Skill: 12 mins Kipping- no pulling, just controlled hollow body to global extension;
focus on keeping feet together
WOD: 18 min EMOM
Odd: 10 pull ups (5 if doing strict)
Even: 15 Box Overs
Post WOD 50 Banded pull aparts (try do 25 before rest) this helps flush shoulders