WU:

9 min EMOM:
1: 15 boot-strappers
2: 15 quadruped hip extensions (each leg)
3: 30 second handstand hold or walk

MOB:

Foam roll back
Banded loop stretch for hamstrings/calves

Skill/Strength:

Deadlift 3x10 @ 60%
* 30-60 seconds of rest between sets

WOD:

15 min AMRAP
10 Ring Dips
DB Farmers Carry 50 ft. (30% bw)
10 Box Step-ups with DB (count each leg)

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