-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