-Warm Up-

2 rounds

20 sec bent knee hollow body hold

5 single arm presses

8 median nerve floss

5 sumo inchworms

5 high pulls


-Strength-

3 rounds

1  arm OH carry (30M) each side

10 alt push up shoulder taps

5 strict T2b or leg raise

15 single arm russian KBS


-WOD-

AmRaP 3

5 t2b

4 ring dips

3 hspu

rest 5 minutes then repeat