Warm up

3 rds

5 push ups

60 second supinated hang

15 band pull aparts

7 minutes


2 rds

5 wall walk down wall

3 wall walk feet up wall

4 minutes


2 rds

Around the world on ground or box each way

20 shoulder taps

7 minutes


Hspu practice/warm up

7 sets of 3-5

This is a skill opportunity.


Harder than you want it to be

Amrap 15

Row 250 m

7 hspu

7 hpc

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