200yd run
20 scorpions
30 banded good mornings
20 air squats
1 min cat/cow
1min worlds greatest stretch each side

 10 mins warm up to a heavy back squat.

Weightlifting

Back Squat (4x4; 30x0; rest 30-45 sec)

Metcon (Time)

3 rounds for time / 10 min cap
15 DL 135/95
12 T2B
9 PC 135/95