Warmup: 5min AMRAP of 10 foot Duck walk, 10 foot inch worm crawl, 10 foot lunge reach and twist, 10 foot side to side, 5 burpees with no push up. Pre-mobility: Spiderman with band around rig  

A. Four sets of:

A1. Deadlift x 4-6, rest 45s  

A2. Ring Rows x 10-12 reps @ 2111, Rest 45 seconds

A3. Partner Leg Tosses x 15-20 reps, Rest 45 seconds
B. 21 min EMOM:

Min 1: 15-20 unbroken wall balls 20/14lb 

Min 2: 12 pull ups (or 18 jumping pull ups)

Min 3: rest
D. Mobility: 5 point lower body on wall – legs ups, squat, crossed leg, v, couch