Warm Up
3 sets
10 each side DB high pulls
10 each side DB strict press
10 reverse lunges
10 scap pull ups
20 seconds handstand hold


Strength
3 sets
A. single arm DB push press x 8/side @3X11
B. single arm DB high pulls x 10/side- no tempo

3 sets
C. strict pull ups x 5-8 reps
D. DB chainsaw row x 10/side @3X11

OR
find your max deadlift



WOD
"Lucky 7"
7:00 AMRAP
7 thrusters 95/65 75/55
7 TTB or hanging knee raises
7 box jump overs 24/20"