Warm up: 3 rounds

25 DUs/ 50 SUs + 10 bird dogs + 10 banded/barbell good mornings + barbell complex ( 5 DL + 5 strict press + 5 FS + 10 front rack lunche)

For quality: 2 rounds

10 L/R single arm DB rows + 10 L/R single are single leg kb dead lift

Strength: Deadlift. In a 5×3 find your 3 rep max

Wod: AMRAP 12min (Lightweight+ sprint)

Run 200m + 6 L/R SA kb snatch (35/26) + 6 L/R single arm kb hang clean and jerk (35/26) + 6 L/R kb front rack squats (35/26) + 12 V-UPs

extea credit: 2 rounds

10 DB flies+ :30 max push-up + 5 L/R single leg box jump