Warm Up
3 rounds- 1st round no weight, add light load rounds 2-3
6/side plate drop back lunges - feet start on plate and drop back into a lunge with one foot on plate, one on ground
8 cyclist squats https://www.instagram.com/p/Bzs7OH6lsIv/ (first video)
4-5 reps/side perfect stretch walk https://www.instagram.com/p/B0Q2i8BFZVz/ (last video)

Mobility

2 rounds
10 glute bridges- green or blue mini-band
10 banded squats   green or blue mini-band
10 psoas marches each leg- yellow mini-band
10 banded press outs- yellow
10 overhead external rotations- yellow

WOD- benchmark
"Demons"
40 devil's press for time
50/35   35/20

post wod
12:00 EMOM
min 1: 8-10 alternating pistols
min 2: 20-30 seconds ring support hold or hang on rig hold
min 3: 8-10 alternating reps tall kneeling to standing
min 4: 30 second handstand hold