Warm-up

400 meter jog

then,

3 sets:

10 Banded good mornings
10 Mountain climbers
10 Ring rows

Strength/Skill

Tempo deadlift

12-10-8-6 @ 20X1

WOD

10 Minute AMRAP:

5 DB Up-downs 50/35
5 DB Deficit push-ups
5 DB Hang Power cleans