Warm-up:
200m run then 2rds of:
30sec HS Hold
10 Shoulder Dislocates
10 OHS w/ pvc

Strength:
Every 90sec for 9 sets
Push Press
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WOD:
500m Row
20 S2OH @ 60% of 1RM Push Press
200m Run
15 Ring Dip
200m Run
10 Strict HSPU