Warm Up
Warm Up Joints
3 lap run
10 Sun Salutation
10 Air Squats

4 rounds of 30 sec on 30 sec off wall sit

 
Skill / Strength
Single Arm Kettlebell Thrusters
(moderate weight)

Deadlift
Warm up then move to working sets (deadlifts should be decently heavy)
3 X 3 DEADLIFT 80%

 
Metcon
MR.15.10.19
7 Rounds for time:
5 Plate ground to overhead
OH walking lunges with plate 2 box width or 1 box length
5 plate ab crunches (plate must touch the ground over head then toes)