WOD

Mobility
30s Alt Downdog + Scorpion
30s Alt 9090 Hip Stretch
30s BB FR Stretch

Primer
2 Rounds
10 Banded Shoulder Dislocators
15 Supinated Pullaparts
10 KB Goblet Squat Curls*

*stay in bottom of squat

Strength
4 sets:
6 Shoulder Press (from floor)
40 sec Hollow Rock (or hold)

Conditioning
5 Rounds for Time:
200 Meter Run
7 Toes-to-Bar
10 Thrusters (75/45)