2 rounds

10 switches FP-1

10 shoulder openers

10 walking Samson lunges

10 sec supinated hang

5 lateral step ups

20 sec Superman hold

-Strength-

4 sets

:30 L-Sit (accumulate)

:30each side / flutter kicks (hold band attached to rig arms locked out)

5 half kneeling KB chop (each side)

Rest 30-60 seconds between exercises

-WOD-

AmRaP 8

8 KB front rack lunges 53/35

8  V-Ups