Warm up
5 minute full body flow
Then 3 rounds
100′ farmer carry each arm
50′ fr lunge with farmer DB
50′ crab walk
Strength
Strict bent over row
8-8-8-8-8-8
Oh tricep extensions
10-10-10-10-10-10
Drag curls
12-12-12-12-12-12
WOD
9 minutes
Run
Then max push
