Warm Up

Bird dogs/fire hydrants
2 min on machine at about 70%
2x
30 lateral lunges
20 squats
10 burpees

Strength

12 min EMOM
Odd: 30 seconds burpees
Even: Back squats @ 50% bodyweight

WOD

21-15-9
DB snatch (l/r=1)
Wall balls

Post

50 lateral raises each arm
50 front raises each arm
50 shrugs, heavy as possible