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

10 mins foam roll and mobility

Metcon (Time)

with a 25 min running clock

EMOM 8
4 squat cleans (build weight)

100 double unders
3 Rounds
21 deadlifts (useweight from squat cleans)
15 wall ball
5 HSPU
100 double unders

Metcon (No Measure)

10x100yd sprints rest 1:1