Sat 3/3

2 rounds:
 Jump Rope - 2 min  - mixed patterns (X-over, slalom hops, hip turns, high knee, etc)
Band Shoulder Sequence
Scap Sequence
rest 60 sec
+
1 round:
Tricep/Lat Plank Stretch w/25lb bar - 60 sec 
Skin the Cat Hang - 30 sec (10 sec knuckles to roof, 10 sec neutral, 10 sec palm up)
Eagle Grip Dislocates - 10 reps 

A1. Weighted Pullups: 4 x 6,4,2,6 @ 20X1, rest 2 min  35, 53, 80, 53
A2. CG Bench Press: 4 x 6,4,2,6 @ 20X1, rest 2 min  245, 265, 275, 245x5
B1. Tucked Front Lever Pullups: 3 x 3-5 @ 31X1, rest 20 sec  3x5
B2. Supine Bar Rows (undergrip): 3 x 8-10 @ 30X1, rest 20 sec  135lbx8, 135x7, 135x6
B3. Band Pull-Aparts: 3 x 12-15 @ 2121, rest 3 min  complete