push up pos. KB pull through 4x5/5

10' frog hold practice "try to hold position for 30"" "

superset, 4x:
8 banded lat pull down (supinated grip, pvc
pipe & band)
3/3 bear pos. wall tapping

21-15-9 reps for time:
ring row
ring push up
air squat

T.C.: 10'