Skill

5 Rounds:

1K Bike
Rest 2min

WOD

5 RFQ

** 15 Banded face pulls
** 10ea. Knee supported DB external rotations
** 8 ea. Banded RDLs
** 5 Dragon flies

Swift

EMOM 10

** 5 Box jumps
** 5 Dips
** 5 ea. KB hang palm cleans