Warm Up:
9 min EMOM
1- 5/side SL RDL
2- 15 steps each direction Monster Walk
3- :20 KB forearm side plank

MOB:
Banded Hami distraction

Strength/ Skill: 
Super Set
1A) 4X6 Dual Arm KB Front Squat Tempo 3331
1B) 4X6 Staggered Stance KB DL Tempo 2020 rest 1min

WOD:
Continuous Work (11 min total) 
3 min Row
1 min KB front rack 90 degree squat hold
3 min KB Burpee box step up
1 min Goblet Wall Squat
3 min DNG Farmers Carry

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