Strength

Warm up:
BB complex (light)
4 rounds
6 x deadlift
6 x bentover row (back parallel to floor)

MCB:
Body weight Back squat challenge
Number of reps completed with good technique without putting the bar down

Then

OHS practice – add weight as necessary.
5,5,5,4,4,4,3,3,3,2,2,2,1,1,1

Then

500m row for time

Recovery
4 min easy movement
2 min bretZel
2 min kb arm bar