Warm up
5 minute full body flow
3 rounds
75 second supinated hang
5 wall walks
5 cat cows
5 Nordic curls
Strength
Bb strict press
8×4-6
Oh tricep extension
Band pull aparts
X10-15 after each set
WOD
Amrap 12
20 push ups
10 devil press
5 oh sa lunges each leg