Warm Up
2 rounds
1.5 min cardio
5 inch worm with push ups
5+5 squat strech
5 tempo wall squats
10 cossack squats with plate
10 good morning with plate

Strenght
OHS 2x10 +2x5reps @light/mod weights
BENCH PRESS 2x10+2x5reps@light/mod weights
SUMO DEADLIFT 2x10+2x5reps @light/mod weight

Accessory Work
3 sets
5+5 single arm db thrusters
10 strict pull ups (banded)
15 kb swings @16/24kg
rest 2 min bwn rounds