Warm up
5 rounds
10 reps barbell shoveling
100′ oh carry each arm
100′ bear crawl
Strength
Alternating KB ROWS
5X15 each arm
Banded Triceps pushdowns
5×20
DB 21 gun salute
5 RDS
WOD
3 rft
20 cals
20 shoulder to overhead
20 toes to bar