-Warm Up-


2 rounds


5 Xiaopeng swings each arm

10 walking Samson lunges

5 single arm Russian swings

10 beat swings

5 sumo inchworm+push up


-Strength-


6x3 - Heavy Deadlift


After party

4x8 - Front Rack Lunges (4 per leg)

4x8 - Snatch Grip RDLS



-WOD-

 

AmRaP 12


12 deadlifts 

9 hand release push-ups

6 bar Muscle Ups