Warmup:
3 Sets
10 Clamshell Side Planks/side (hit top position and down)
20sec Single Leg Wall Sit/side
rest as needed
A1) Barbell Good Morning
3030; 4-6reps rest 60sec x 3 sets
A2) Landmine Single Leg Romanian Deadlift
2010; 8/leg; rest 60sec x 3
B) 1-1/4 Back Squat
(3sec lowering on first eccentric); 4,4,4; rest as needed
C1) Kettlebell Rack Drop Lunge
1010 (stand on 2-4″ step); 10 reps alteranting; rest 45sec x 3
C2) Single Arm Dumbbell Torso Row
30X1; 6-8/arm; rest 45sec x 3 sets
C3) Filly Carry
20m/arm Tough Weight; rest 2mins x 3 sets
WOD
50 Wall Balls for time. (20/14)
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