A1: 10x 4 Scap Circles Forward then Backward


A2: 10x 4 Scap Push Ups 

A3: 10x 8 Banded Scap Retractions 

B: Every :30 1 Strict Muscle Up till failure

*add to this if too easy. You shouldnt be past 10 Rounds. So add a rep if needed aka do 2, 3, 4 each minute