Strength
3 sets
perform 2 warm up sets of 8 reps rack pulls to determine your load
A. rack pulls x 10-15 reps @ RPE 7-8/10. https://youtu.be/6CJmYdgpHEg
B. DB bent over rows x 8 per side @21X1 RPE 8-9/10

WOD
"Flip Flop"
6 rounds for time
tire flips x 4
200m run
box jump overs x 12  24/20"