0 to 15 mins Warm UP
400 meter row or 800 meter bike
20 kb swings
20 RDL's
20 goblet squats

box shoulder stretch for 1 min
banded ankle stretch 1 min each

15-20 mins Discuss WOD 1
20-30mins to warm up and start WOD 1

Weightlifting

Deadlift (30-38 mins8 min EMOM5 overhand grip DL's TnG )

Start at 50% and add weight each time
score heaviest weight lifted

Metcon (AMRAP - Rounds and Reps)

38-40 mins discuss WOD 2
40-45 mins set up and warm up for wod
10 min AMRAP
20 box jump step down 30/24/20
15 T2B
10 burpees