-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