WU:

400m Farmer carry

50 ft DB Bear Crawl

foam roll

4 rounds, not for time, in no order:

-25 ft shuttle sprints (x6, down+back=50ft)

-500m Row (Nate, it says row)

-20 GHDSU

-5 Snatch drops (medium/heavy weight. focus on speed)

-15 Unbroken overhead squats (same weight as above)