200yd run
2 times through
30 goblet squats
30 kb deadlifts
30 russian kb swings

2 mins each side worlds greatest stretch complex
1 min each pigeon pose

Weightlifting

Front Squat (5x5 @ 65%)

before starting sets warm up to your 65% then if it feels light add 10lbsthen perform sets

Metcon (Time)

12 mins to complete

10 bear complex155/115
20 burpee T2B
10 bear complex 155/115
20 burpee T2B