Warm Up:
500m Row, Then 3 Rounds
10 Quadraped Hip side Extension/each leg
:30 Hollow Hold  
10/ side KB Side Bends  
10 Scap Pull ups (off bar) 

Mob: Wrist Mob, Many Rounds of Down Dog

Strength/Conditioning:
Handstand Walk Training with a Partner/ Shoulder Taps 15:00

WOD: 
For Quality: 
3x8 SA DB Cross-Body Bicep Curls (7-8 RPE, iso squeeze)
3x8 SL DB RDL (7-8 RPE)
3x8 Band Above the Knee Dual Arm DB Tricep Kickbacks (7-8RPE)
3x1:00 Bulgarian Iso Split Lunge Hold

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