Warm up
5 minute dead bug
Then
3 rds
50′ oh carry on each arm
30 shoulder taps
8 walkouts
16 groiners (total)
Strength
3 DB cleans + 3 push jerks
8 sets
Bottom half TGU
3-3-3-3-3-3-3-3
Wod
Amrap 18
20 oh lunges
20 burpee bar hops
20 hang squat cleans