2 Rounds, Not for Time:
200 mt Jog
6 Slow Scap Retractions 
5 Walkouts
4 Spiderman + Reach (each side) 
3 Russian Baby Makers

Into 2 Rounds, Not for Time:
200 Jog
:30s Cossack Squat 
:30s Warrior Squat 
1 Round of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts

SKILLS & SPECIFIC WARM UP
2 RNDS: Increse weight every round
5 DB Push Press
5 DB Goblet Box Step-ups
1′ Rest

CONDITIONING

“D.B.”

12 Min AMRAP:
10 DB Push Press #22.5-15
10 DB Goblet Box Step-ups #22.5-15 #60-50