warm up
800 meter run/row
3 rounds
10 banded good mornings
10 RDL's 45/35
10 scorpions

45 sec each leg couch stretch
1 min banded hip stretch

deads

15 mins to work up to a 5rm on dead lift

Metcon (Time)

5 rounds for time

10 power cleans 95/65
20 alternating jump lunges
50 double unders