warm up:
prone shoulder CARs
Cobra to downdog + taps
Alt. 9090 with extension

AMRAP:
KB Bottom up press
KB thomas hip flexor pull
Standing thoracic rotation on wall
Ankle mobility with box & KB

AMRAP:
Single arm scapula push up in downdog pos.
hip external mobility with kb
Alt. twisted jefferson
supine neck rotation

AMRAP:
prone prone external rotation, hold 2s @top
Weighted hip airplane
Single arm KB plank hold
Passive wrist flexion + active finger flexion