-Warm Up-

2 rds

10 sling shot banded glute bridge

5 Russian swings each arm

10 shoulder openers

5 single arm one arm row

10 beat swings

-Strength-

Barbell hip thrusts /with sling shot

*last rep hold for :15 seconds

8-8-8-8

Single arm DB row

5-5-5-5-5 (each side)

-WOD-

AmRaP 22

200m Farmers partner carry 

(each hand)

100 Suitcase deadlifts 

50 HSPU

25 bar Muscle Ups