Warm up


3 rounds
1️.  Half Kneeling Chop and Lift x 10/side - KB starts low at the hip and lifts across the body to high over the shoulder and back.
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2️.  Rotational KB Press -x 8/side  -Start facing forward with a single KB racked, and as you press rotate the body 90 degrees.
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3️.  Half Kneeling KB Windmill x 8/side -leg out on the same side as the weight is overhead.  Other hand touches the ground in the windmill





Mobility:

https://www.instagram.com/p/BtYm3FdFFrd/

1. quadruped rocker on toes- knees hover x 10 reps
2. squat to a walk out plank (like an inchworm without the push up) x 8 reps
3. deep squat progression without the single arm movements x 8 reps
4.  KB good mornings x 10 @ 30X1




Strength
Deadlifts
5 sets of 3 at 60-75% 1 RMin between sets overhead carry single side KB/DB x 50 feet each


WOD
"Stamina"
10:00 EMOM
odd min= thrusters x 10 reps  95/65   75/55
even min= KB swings x 15 reps   53/35 or use a dumbbell