Warm up
3 rounds
5 swimmers
10 sa high pulls each side
15 band pull aparts
Skill
Every 4 minutes for 20 minutes
HS around the world on box or 40 shoulder taps on box or wall
Work to a max deficit hspu or hardest hspu
3 rft
15 Medball clean
500 m row/ski 1000bike
15 Hspu