400 meter run
7 Minutes of flow
Push-up into down dog
Single arm KB swing (alternating each rep)
ME L/h Hang

Extra Warm
Tabata Hollows w/pec hold
8 Rounds: 20 seconds on, 10 seconds off

Every 90 seconds for 10 rounds 3 Strict press 75% of 3RM
Every 90 seconds for 10 rounds 10x3 Deadlift 75% of 3RM

FBB 5 Rounds for quality
*ME+ME Strict Chin-up+banded chin-up(30 seconds rest between strict and banded)
12 Good Mornings (25-35% of deadlift set from the day)
10 Kneeling Statue of liberty Press(each side, start with non dominant side)
15 Dumbbell Braced RDL(each side)

* sub ME+ ME Banded Chin-up+ ME reverse grip bent over row. each movement should be in the high single digits/ low double digits.