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

Warm-up
5 Minutes:
- 20 Jumping Jacks
- 10 Air Squats
- 10 Banded Bent Over Rows
- 20 Heel Overs

Wod
7 Minute AMRAP:
- 10 Push Ups
- 20 Walking Lunges (Total)
- 30 Double Unders
Rest 2 Minutes
7 Minute AMRAP:
- 5 Burpee Box Jumps
- 10 Gorilla Rows (55/36)
- 15 Sit Ups
Rest 2 Minutes
7 Minute AMRAP:
- 15 Air Squats
- 10 V-Ups
- 5 Pull Ups
(25 Min)