200yd run
30 sit ups
15 each side bent over kb row
15 kb SDHP
10 each sidekb suit case DL

1 min box shoulder stretch
10 each side quadruped Tspine twist

Weightlifting

Deadlift (6min EMOM 3 TnG building)

6 mins to work up to heavy 3rm then use as starting weight for EMOM

Metcon (Time)

21cal bike
21 T2B
15cal bike
15 T2B
9cal bike
9 T2B