200 yard run
15 each single leg kb deadlift 70/53
30 sit ups
30 supermans
1 min each leg pigeon pose

Deadlift (5x5 @ 60% of 1rm)

these will be tempo reps
quick pull, 4 sec hold, 3sec drop, 1sec pause at bottom

Metcon (Time)

for time
21-15-9
kb swings 53/35
thrusters 95/75
S1 75/55
S2 45/35