200 yard run
20 banded good mornings
1min each leg couch stretch
1 min each leg pigeon pose

Metcon (Weight)

EMOM 8
Odd min: 8 back sqauts
Even min: 5 front squats
135/105/115/95/95/75

No racks

Metcon (Time)

With weight used on EMOM
Preform the following

100 double unders
12 dead lifts, 9 hang power cleans, 6 push press
50 double unders
21 deadlifts, 15 kb swings 53/35, 9 hspu
25 double unders
15 clean and jerks