Warm-up will include- 8 min to practice handstand walks sub partner assisted handstand walks sub wall walks WOD- 10 min amrap 4 front rack lunges (2 each leg) 155/103 masters 95/63# 40 double unders sub 120 singles Challenge yourself on the lunge. This is from the ground not the rack
SWOD-Deadlift (SWOD AFTER THE WOD- 10 min to find 3 rep deadlift) If new to lifting focus on 5 reps at a time and lighter weight