Dynamic warm-up, then 4 rds of:
20 4-count mountain climbers
5 DB snatches Right, then 5 Left (50# DB)
5 DB push presses Right, then 5 Left (50# DB)
50′ side shuffle right, 50′ Left
Strength: Shoulder Press 5-5-3-3-3, superset with standing DB oblique crunches, 20-20-20-20-20 (each side, 35# DB)
MetCon: 5 rds for time of
5 kettle stirs (5 left, then 5 right, bar + 70#’s)
100′ walking lunges
5 handstand push-ups
-AR 8:12, DR 8:15