Warm up

3:00 supinated hang

Then

3 rounds

5 swimmers

20 moose antlers total

30 crossjacks

Strength

Z press

5×5-8 each arm

Between sets

Perform 1-2 skin the cats/German hangs

15 band pull aparts

Wod

Amrap 7

8 medball cleans

12 step ups

16 monkey squats

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