200yd run
arm and leg swings
30 banded good mornings
30 banded face pulls
6x10sec sprints on bike rest 20-30sec between each

20 scap push ups
20 scap pull ups
20 air squats
10 push up
10 strict pull ups/ring rows
10 goblet squats w/kb

5 mins movement specific mobility

Weightlifting

Back Squat (6x3 building each set)

Metcon (Time)

4 rounds
12/10 cal bike
5 front squats 165/105
15 T2B