1) "Flower" 

Everytime the song says "bring Sally up", stand up. Everytime it says "bring Sally down" squat and hold until it says bring Sally up again.

2) Chalk bodyweight wod:

5 rounds:

AMRAP 3:
4 Up downs with a double shot (first video: https://www.instagram.com/p/B_QrxPNHszD/?igshid=d6ii55i9182w)
8 crossbody toe touches in plank (L+R=2)
12 lateral lunges (L+R=2)
Rest 1:00 btwn AMRAPS

3) Accumulate 3:00 in a hollow hold