mobility: 2 rounds
5 inchworms + couch stretch 60s + 10 squat dislocates + 1 wall walk into :20 sec handstand hold
warm up: 2 rounds
100m row(sprint)+ 20 Cus + 5 1-arm DB snatch per side
workout: 5 rounds for time
30 Dus + 10 push press + 10 OH squat
EMOM 10- Alternating
3 deadlifts + 3 shoulder press(barbell)
For Quality: 50 ring rows
accumulate 50 reps at own pace, every break perform 10 pushups