Mobilize, then:
3 sets of:
10 band pull-a-parts
10 banded pass thrus in ohs position
5 inch worms
:20 sec handstand hold
A.)
emom 5
3 ohs (light to medium weight)
Emom 10
1 power snatch (build to heavy)
B.) 5 rounds for time:
20/16 cal row
10 burpees over rower
C.) 3 sets: (alternating)
6-10 ring dips
20 Russian twists w/weight
10 straight arm pull-downs (CS)