Warm Up: 3 rounds

10 cal row + 5 L/R DB thruster + 10 banded walking steps + 5 kip swings + 5 Scap Pull ups

For Quality: 2 Rounds

25FT KB Goblet walking Lunge + 6 L/R KB Alt snatch ( Heavy ) use DB if you don’t like KB.

Wod: 4×4

4 rounds-9 T2B/Leg raises from bar + 15 Wall ball (20/14)

into

4 Rounds- 200M run + 100’ SB carry (100/75) + 200M run + 20 hand release push-ups

*increase carry by 100’ each round