Warm Up 

Dynamic DB warm-up

3 x 10 reps

1. Farmers carry

2. Deadlifts

3. Walking pigeon 

4. OH carry

5. Front squats

6. Dynamic walk

7. Front rack carry

8. Presses 

9. OH carry

WOD

4 rounds of:

15 Plank up-downs off box

15 Box jumps/ squat jumps

5 TGU L

15 Renegade rows

15 DB sit ups

5 TGU R