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)

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

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)