Warm up 

Aerobic warm up #3

3-minute run/ or movement

4x holding for a 3 count

1. Walking Sampson

2. Dynamic Walk

3. Inchworm

In place on Coach

Toy Soldiers

1. High knees

2. Butt Kicks

3. Mountain Climbers

4. Knee tucks

WOD

4 rounds of 

DB devils press, 12 reps

Pull ups, 24 reps

DB Squat cleans, 12 reps

Dips, 24 reps