Buy-in: 2x
10 dots
50m skip
50m backpedal
5 Goblet squats
7 Goblet hip hinges
9 KB swings

Strength & Skill: 4 sets
10 deadlifts
8 single arm DB row each
100m sandbag or DBall carry
8 toes to bar (scale as necessary)

Conditioning: 8 min AMRAP
100m run
20 mountain climbers
10 KB swings

$-out: 2x
20 sec dead hang from pull-up bar
1 min frog stretch
30 sec each couch stretch