A. 10 min emom
1st 2 x wall walks
2nd 3 x single leg broad jumps each leg

B. 10 rounds for quality
5 x oh lunges left
5 x oh lunges right
10 x renegade rows alternating
5 x strict press left
5 x strict press right
5 x goblet squats

Focus on quality of the movement.
* Pick a dumbbell you can press for 10 reps.
* arm stays locked and close to your ear on the oh lunges.