15 yard crab walk
15 yard bear crawl
15 yard duck walk

30 pvc pass throughs
1 min scorpion
1 min each leg pigeon pose.

Weightlifting

Deadlift (EMOM 12, 8 reps, 205/135)

with remainder of each min perform 15 kb swings 53/35. The goal is to finish with at least 20 sec of rest left. S1 185/115 S2 155/95
Scale this workout to set yourself up for success!

Metcon (Time)

complete the following within 12 mins
20 thrusters 115/75/95/55
20 toes 2 bar
20 push jerk 115/75/95/55
20 toes 2 bar
20 push press 115/75/95/55
20 toes to bar