800m run

then

3 rds
10 shoulder taps each
10 scap pushups
:30 HS hold

then
:30 each spot (4 way banded shoulder)
(Across/Away/ Palm up,head down, elbow by the head)

3 rounds for time:
100’ hsw
4 rope climbs

Or

3 rounds for time:
12 wall walk
10 strict pull up

or

3 rounds:
20 hspu
6 ring muscle up

Accessory / Core

4 sets:
:30 side plank
10 cossack squat each side
10 alt single leg deck squat
:30 hollow body
Rest :60

Crossover symmetry (recovery protocol, focus on scapular control)