Warm Up
300m row

Shoulder Mobility (without PVC)
2 rounds:
5 Good mornings
5 burpees
5 Inch worms

4 rounds:
30 sec on and off
Wall sit holding a ball

 
Skill / Strength
DEADLIFT 90%
3 X 3

 
Metcon
MR.16.02.01
6 Rounds For Time:
1 box length Oh walking lunges
10 burpees jump on to a plate
10 plate OH sit ups