Mobility
- 2:00 External Shoulder Release (each side)
- 10 Windmills (each side)
- 0:30 Wrist Stretches (3 ways)
- 10 Hip Bridges
- 8 Shoulder Bridges
- 6 Straight Bridges
- 4 Crab Bridges

Warm-up
5 Minutes:
- 1 Min Row
- 10 Dumbbell Bent Over Rows
- 10 Dumbbell Floor Press
- 10 Reverse Lunges

Wod
Buy In:
- 10 Push Up + Renegade Rows (50/35)
+
3 Rounds:
- 15 Dual KB Deadlifts (70/53)
- 10 Gorilla Rows
- 50 Meter Front Rack Carry
+
Cash Out:
- 10 Push Up + Renegade Row
Time Cap: 15 Min

Accessory
3 Sets:
- 15 Dumbbell Bicep Curls
- 12 Dumbbell Skull Crushers
- 10 Box Step Ups
- Rest 1 Min

Mobility
- 2:00 External Shoulder Release (each side)
- 10 Windmills (each side)
- 0:30 Wrist Stretches (3 ways)
- 10 Hip Bridges
- 8 Shoulder Bridges
- 6 Straight Bridges
- 4 Crab Bridges

Warm-up
5 Minutes:
- 1 Min Row
- 10 Banded Bent Over Rows
- 8 Sprawls
- 10 Reverse Lunges

Wod
For Time:
Buy In: 50 Meter KB Front Rack Carry
14-12-10-8-6
- Dual KB Sumo Deadlift (70/53)
- Push Up
*30 Meter Farmer's Walk Between each set.
Cash Out: 50 Meter KB Front Rack Carry
Time Cap: 18 Min
Weights:
RX: 70/53
Int: 55/35
Beg: 44/35

Accessory
3 Sets:
- 45 Sec Superman Hold
- 60 Sec High Plank Hold
- 60 Sec Glute Bridge Hold
- Rest 1 Min

Mobility
- 2:00 External Shoulder Release (each side)
- 10 Windmills (each side)
- 0:30 Wrist Stretches (3 ways)
- 10 Hip Bridges
- 8 Shoulder Bridges
- 6 Straight Bridges
- 4 Crab Bridges

Warm-up
3 Rounds:
- 1 Min Row
- 10 Banded Bent Over Rows
- 8 Sprawls
- 10 Reverse Lunges

Bent Over Barbell Row
- 3 Sets of 5 Reps
Rest 1:15 Min between each set.
*Start at 65% of 1RM and build up.
*If you don't have a 1 rep max. Start at a light/moderate weight.

WOD
3 Rounds:
- 12 Dumbbell Burpee
- 50 Meter KB Front Rack Carry
- 12 Weighted Box Step Ups (50/35 lbs)
Time Cap: 16 Min
Weight:
RX: 50/35
Int: 35/20
Beg: 20/15