-Warm Up-

2 rounds

10 shoulder openers

5 Cuban press+oh squat

5 kb high pulls each side

5 Russian kb swings

10 groiners

-Strength- 

Over Head Squat

1-1-1-1-1-1-1

-WoD-

AmRaP 10

15/2 cals assault bike

15 sumo deadlift high pull 75/55