Warm up 

• 10 partner mb toss 
• 10 partner mb side toss, right and left side
• 10 banded shoulder circles 
• 10 ps tall plank single arm rows 
• 10 alternating push up openers on Mb 
• release hips 

Strength

Front squat   5 4 4 3 2 2 2     Do not load your bar if you cant get below parallel …. work on a lighter weight and a 3 sec tempo at the bottom.

10 min Emom

5 ps DBell SIDE  box steps ups

WOD: 5 RFT

10 HSPU
10 Sumo DL (135/95) (95/65)
10 ps transverse lunge with an Overhead slam ball