Warm Up

• x1 – 1 length kb walking good morning + 20 db shoulder rotation + 1 length walking kbs + 20 KGSU
• x1 – 1 length forward groiners + 20 db shoulder scaption + 1 length rev. groiners + 20 supermans
• x1 – 1 length bear crawl + 20 push ups + 1 length inch worm + 20 leg drops

-then- 

Stretch

• 1:00/1:00 rig pec stretch
• 1:00/1:00 1/2 kneeling hip flexor stretch

Strength

A. 4 Rounds:

• 10.8.8.6. db chest press
• 12 db rear delt flys
• rest 1:00

B. EMOM x 12 Min

• M1: 6 dead lifts + 10 double db bent over rows
• M2: 4 UH pull-ups + 10 dead bounce MB slams
• M3: MMF banded bicep curls

WOD

AMRAP 4 Min x 4 Rounds

• 1L traveling kb lunges
• 30 sit-ups
• 5.5. Alt. DB Snatch

*Rest 2 minutes after each AMRAP is complete