-Warm Up-

3 rounds

100m stiff leg row

10 prone thoracic retraction

5 sumo inchworm push ups

20 sec wall walk handstand hold

5 canoes each side

20 sec supinated hang

-Strength- 

4 sets

10 kneeling pallof presses (each side)

:45 side plank (each arm)

6 Barbell roll outs

-WOD-

Alt rounds with a partner

5 RFT – 

20 cals rowing

10 HsPu

10 ring dips