Warm Up:300m row or bike 2 easy rounds of:

10 wall slides 20 shoulder taps- start in the plank position, raise hand to tap shoulder while keeping the body still 10 Russian baby makers 10 PVC platter squats

Mobility: Banded pull aparts both overhead and horizontal x 15 reps Banded press out- drop to the knees and place the band around one knee and directly over the shoulder. Place the hand in the band with the elbow out. Press up to a locked out position with no twisting of the body. x 15 reps each side

Banded lat stretch x :30 each side

Skill: push press 4 sets of 5 reps @ 75%

WOD 15:00 EMOM min 1: 12/10 cal bike min 2: 10 HSPU or pike box hspu min 3: 15 Wall balls 20/14 - try for unbroken