Warm Up400m row or bike Cossack squat x 10 reps (5 each side) goblet squats  x 10 reps- slow and controlled Dual KB deadlift to bicep curl x 10 reps  start light so you don't overload the tendons in the curl

Two sets of: Inchworm Walk x 3 reps Hamstring Floss x 10 reps per leg Russian Baby Makers x 10 reps

Primer: L-sit Hold accumulate 1:00

WOD For Time- complete all three sections 15-12-9 wall balls  20/14 both to 10' target burpees

12-9-6 push ups pull ups or ring rows

9-6-3 DB push press   50/35   35/20 DB rows (L+R =1)