Warm up
5 rounds
10 band pull aparts
10 banded walk each direction
3 airplanes each leg
5 Cuban press
Strength
Tricep pushdowns
5×15-20
Oh tricep extensions
5×8-12
Dips
5×5-8
WOD
Amrap 15
20 hspu
15 hang cleans
Bkwd run to corner
Forward run back