-Warm Up-


2 rounds


10 groiners

8 single arm Russian swings

5 scapular pull ups

8 suitcase kb deadlifts

5 boot straps



-Strength-



Deadlift


8-8-8-8



-WOD-


12 minute cap


3 RFT


21 wall balls

15 pull-ups

9 deadlifts