WOD

Mobility
LXB Smash (Pecs, Traps)
Couch Stretch
Armbar Stretch

Primer
4 Rounds (15s On/15s Off)
Hollow Hold
Superman Hold
Mid Pushup Hold
Prone T Iso-Hold*

Prone T: https://youtu.be/8miM0TRR0CU
*Optional weight

Conditioning
In Teams of 2 AMRAP for 20 minutes:
1000m Row
then AMRAP in remaining time…
30 Russian KBS (70/53)
20 T2B
10 HR Burpees

*Only 1 partner working at a time