Warm Up
20 Rev Stationary Lunges
20 Sumo Good Mornings
20 Quad Tippers ea side
20 Air Squats
20 Stationary Lunges (step forward FAR and push back hard)
20 Lateral Squats
20 Squat Stands (Hold feet entire time and work on locking legs)

3:00 ea arm
KB Pec Mob

2 Rounds (choose a challenging KB)
100m SA KB Grinder Carry down
100m SA KB Bottom Up Carry back
1:00 Dead Hang Partner Mob (Chin Up Grip)

4 Rounds ea Arm
20m SA KB OH Carry for max weight
-10 SA OH KB Windmillls @ 10m
-10 SA OH KB Squats @ 20m

Metcon
30 SA KB Alt Power Snatches (Rx 53/35) (Rx+ 62/44)
25 Goblet Squats (Rx 53/35) (Rx+ 62/44)
20 Pull Ups (Rx) (Rx+ C2B)

Mobs: 2:00 ea Lax Ball
Pec + Bully, 1st Rib, Low Back, Glutes, Calves, Arches