-Warm Up- 

2 rounds

4 Xao Peng Swings

8 Weighted Kossack

4 Lateral step ups

4 KB high pulls

8 Jump squats

-Strength- 

Bent over row (supinated)

6×3

Weighted pull-ups

6×3

Weighted Dips

6×3

-WoD-

AmRaP 7

9 pull-ups

12 box jumps

15 deadlifts