Warm up
Please include:
A1. weighted progressive loading for the shoulder (coach's choice) x 3 sets
A2. sheblule or role depending on the level of the individual x 3 sets
B. stationary but dynamic arm windmill (keep the chest low) x 10 reps (5 per side) Or, non dynamic variation.
4 Rounds For Time:
Deadlift x 9 155/ 200 lbs
Kipping HSPU x 15
Sprint 50 meters there and back x 2 = 200 meters (must touch the ground at the beginning and on each length except for the last).
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