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

4 rounds of:

6 single leg deadlift + lateral raise (each side)

3 TGU (each side)

4 minute run/ row/ bike