Warm Up
1000m row OR 2k bike
Mobility
2×8 jefferson curls

Hip stretch 1 minute each side
pigeon stretch 1 minute each side
lying cross stretch 1 minute each side

1×8 jefferson curls

Strength
Suitcase Deadlift 3×8 each side
Metcon
CF.18.05.16
Every 5 minutes x 3 rounds
30 DB Hang clean to press(15/15) 22.5
20 Burpees
30 Cal row