2-3 rounds:
30s cats and cows
5 up and downdogs
30s external rotation overhead reach (orange band)
2-3 rounds:
10 wall hinges
10 ring rows
15 banded overhead reaches
EMOM x 10:
1. 3 push-press + 3 push-jerks
2. 20 walking lunges
5 rounds for Time:
10 jumping pull-ups
15 thrusters
20 sit-ups