-Warm Up-

3 rounds

6 sumo inchworms with a push up

6 sciatic nerve flosses each leg

10 banded good mornings

6 Beat swings

6 ring row

-Strength-

Deadlift

5-5-3-3-3-1-1-1-

-WoD-

3 RFT

1k bike 

12 deadlifts (body weight)

21 pull-ups