Warm Up, 2x:
Row 250m
5 Strict Pull Ups
10 Squats (5 sec pause at the bottom)
10 Scapular Push Ups

Then:
7, 6, 5... 1
"X Man" banded walk outs

Mobility
2:00 /side Prone LAX ball Smash in Shoulder Compartment

Weight Training
Benchpress
3x3 (65-75%) (3rd set AMRAP)

WOD
EMOM, 8:00
-5 Goblet Squats
-10 KB Swings

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