Warm Up
Pigeon/lizards
200m row during warm up
3 rounds
5 reverse burpees
10 hip bridges
15 push ups
Strength
Floor press
Build to a weight you can do 10x unbroken
5 x 1 min max effort
WOD
For time:
10-9-8-7-6-5-4-3-2-1
Strict pull ups
Handstand push ups
Post
Banded shoulders
Mobility ball - shoulders front and back