Warm up 30 second hand stand hold
30 secondactive hang
Two rounds 10 Rear deal fliys
10 dumbbell curls
10 dips
Strength
Four rounds 9 strict presses-building sets
20 wall ball
9 chin ups-weighted or progression-building sets
50/25 ft rope sled pole
Three rounds 15-12-9-Building sets
Left arm, dumbbell clean and press
100 ft Left arm overhead carry
Right arm, dumbbell clean and press
100 ft right arm overhead carry
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