WOD
Primer
2 Rounds
10 Hollow Band Pulludown https://youtu.be/h_4O5ZqynhA
10 Prison Squat Flex/Ext https://youtu.be/Wlpds4meE8M?t=83
6 OH Walking Lunges w/ PVC or Light Bar locked out
Conditioning
AMRAP in 9 Min:
12 Toes-to-Bar
12 Thrusters (95/65)
Rest 2 Minutes, then for time:
800M Run