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

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