Mobility
1. side lying arm circles  x3-5 each side   https://www.instagram.com/p/Cj2f3bagRCt/ 
2. banded wall slides x 10  same video
3. slow bird dogs x 10 each side
4. curl ups x 5 each side  https://www.instagram.com/p/Ccnm8VugRMF/
 
 
 
 
Strength
Wendler week 3, cycle 3
max out today instead of max reps
Deadlift
5 @ 75%
3 @ 85%
1 @ 95% and then build 

WOD
"Farmer in the Dell"
50/40 cal row
40 single arm DB hang clean & jerk
30 DB box step ups
20 shuttle runs- 25 feet = 1 rep
200m farmer carry