Warm Up
2 rounds
1:30 cardio machine
20+20m suitcase carrying
20+20m single arm KB OH Carrying
5+5 single arm power cleans
20 alt leg v-ups
20 Step back Lunges

WOD
Today workout 40 min for quality
2:00 easy cardio
10+10 Single DB Power cleans (moderate)
10+10 Plate Windmill (light/moderate)
5 burpee pull ups
10+10 Single arm db oh lunge walk steps (light/moderate)
20 deadbug's