Warm up 

Dynamic DB warm up

3 x10 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

15 minute AMRAP

6 DB single leg deal lift + OH press

1 minute run

6 lateral lunges + biceps curls