In WODs

Lift: 90%x1-2-1-2-1
Skill: hspu (3sxME)

22 pushups
22 ttb
22 box jumps
22 pull-ups

Into: 300 m overhead Medball carry.

3rm box squat 3sx90%+
Drop set 3sx5rm no box
Deadlift 1sx10rm banded + 1sx10rm unbranded (x2s)
Seated Good morning 4sx10rm

Core buy out:
2sx1:00 min max effort barbell sit ups

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