Warm Up
Mobilize
Row 500m

10 good morning
10 air squat
10 push ups

 
Strength
DEADLIFT 80%
5×5 @ 80% Build to 80% then rest kira kira 90s between sets

 
Metcon
CF.16.01.08
12 Minutes:
4 rounds
9 Thrusters 45/30
9 TTB
In remaining time max reps Muscle ups/Pull ups