500m run/row, then
10 Slow air squats
10 Alternating lunge (reaching overhead)
10 Banded pull aparts (overhead)
10 Banded row (sitting on floor)
10:00 cap:
1. Pigeon pose 4:00
2. Clamshells 3x 12
Back squat; build, then 4x 2 @ 90%
AMRAP 20:00
24 Wall balls (20/14)
12 Power cleans (135/95)
400m run / row (alternate)