Warm Up
3 rounds
40s easy -> 20s moderate -> 10s fast with ROWER
3+3 reverse lunge + elbow to floor strech
3 inch worm with push up
3 dynamic squat strech
6 scap pull ups
3 burpee pull ups

Workout prep, climb to workout weight with 2 smaller weights on lunges and then test 1 round
with wod weights.
3 sets total :
6 farmers hold lunge walking steps + 2-4 c2b or 1-2 bar mu's