Warm up: 2 rounds
500m row + 25ft bear hug med ball walking lunge+ kb complex( 5swings + 5 goblet squats + 5 head cutters)
For quality: 2 rounds
:45 Double KB front rack wall sit + 5 tall box jumps + 8 DB lat raise + front raise + Delt raise
Wod: For time – 27-21-15-9
Calorie Row + Shoulder to Overhead (95/65)