WOD
10:00 AMRAP
5 DB burpee deadlifts - perform the burpee and deadlift the DB on the way up instead of jump
5 DB front rack squats
5 DB push press
50' front rack carry
50' farmer carry
35/20 20/15 *pick the weight to be something you can do a full round unbroken

Post WOD
3 sets not for time
18 banded good mornings
15 4- count flutter kicks
12 glute bridges - either banded or feet elevated on box