Warm up–
4 Frames rowling
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Front squat
5-5-5-5-5 (deload)
Conditioning–
Open WOD 14.4
14 min AMRAP
60 Calorie row
50 T2B
40 Wallballs (20#/14#) (Front Squats in LG 95#/65#)
30 Cleans (135#/95#)
20 Muscle ups