Warm Up

(20 min)

• x2 – 1 length kb walking good morning + 20 db shoulder rotation + 1 length walking kbs + 20 KGSU
• x2 – 1 length forward groiners + 20 db shoulder scaption + 1 length rev. groiners + 20 supermans
• x2 – 1 length bear crawl + 20 push ups + 1 length inch worm + 20 leg drops

-then- 

Stretch

• 60s/60s banded pec stretch
• 60s active Sampson stretch

Strength

EMOM x 15 Min

• M1: 6 dead lifts + 5 HR push ups (w: 105-115/m: 155)
• M2: 4 push jerk + 10 MB slams (w: 75-85/m: 85-105)
• M3: max hand stand hold or until 45 sec mark

WOD

AMRAP 4 Min x 4 Rounds

• 3 lengths walking kb lunges (ylw/green)
• 30 sit-ups
• 8/8 Alt. DB Snatch
• max down backs until time complete

*Rest 2 minutes after each AMRAP is complete