Part A:
Row 1k
50 Back Squats (135/95)
30 Single Arm DB Snatch, alternating arms (55/35)

Part B: Gymnastics Pulling Accessory Work
1) 1x10 Scap Retrations with :02 Pause
2) 2x20 seconds Hang on Bar Partner Shoulder Stretch
3) 10x1 Eccentric Pull-ups (attempt 3-5 second controlled lowerings. If you cannot do this add a band. If bodyweight is too easy, add weight and pull yourself up and slowly lower yourself down)
4) 3x15 seconds Chest to Rings Hold (adjust feet to increase/decrease difficulty)

RSVP for class here --> https://cfrittenhouse.sites.zenplanner.com/calendar.cfm