200 yard run
5 movement dynamic
10 yard bear crawl, straight leg kick, high skips, side shuffle, 5 push up sprint

30 banded good mornings
1 min scorpion
1 min each side banded hamstring stretch
1 min each side couch

Weightlifting

Deadlift ( 20 mins find 5 rep max)

work up to 5 rep touch and go max set. if your hands leave the bar its not a 5 rep max. Please save your score because we are going into a strength MESO and I need the Info.

Metcon (No Measure)

10 mins of 30 seconds on 30 seconds off
even: ghd back extensions
odd: high/low planks