Shoulder Warm
up
3x 20
Band external rotation
2 minutes jump rope
Planche push ups
Handstand force the extension for 30 seconds
OH Duck walk 10m
Crab walk 10m
Ultra wide supine grip pull ups
TTR
Skill
HSPU
WOD
Diane
21-15-9
Deadlifts w/155 m/225
HSPU
*7 minute time
cap
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