Warm up 

Dynamic DB warm up

2x 10 reps

1. OH carry

2. Deadlifts

3. Walking pigeon

4. Rack carry

5. Front squats

6. Dynamic walk

7. OH carry

8. Presses

9. Farmers carry

WOD

4 rounds of:

4 minutes cardio of choice

30 pull up / 60 rows (bands, rings, etc)

30 DB strict press