-Warm Up-


3 rounds


10 shoulder openers

20 second hollow hold

10 super mans

5 supinated bar row



-Strength-


Weighted plank holds

4 x :30 seconds


Weighted Glute Bridges

4 x 10 reps


-WOD-

For time: 10 minute cap


“Amanda... ish”


9-7-5


Ring Muscle Up

Over Head Squats  135/95