3-5 min cardio work with air bike
easy couch streching / tricep streching
then
Band Pulls + Banded Hip Activation
then 3 rounds
1:00 row
10-12 banded good mornings
6-8 scorpions
4 inch worm with push ups (go forward to active more hip flexors)
6 romanian deadlifts (add weight a bit during these if feel like it)
4 bar facing burpees (step up tactic is recommended after first rounds, and take the faster way at the end again if possible)

then
Climb to workout weight on deadlifts doing 3-4 reps on each weight.

then workout prep
2-3 times through
1 deadlift
1 bfb
2 deadlift
2 bfb
rest 10-20 sec bwn

CF Open 22.2

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:

Deadlifts
Bar-facing burpees

225-lb / 155 -lb barbell

Time cap: 10 minutes

I Recommend to Step up on burpees maybe even at the start. Split Deadlifts after first rounds, maybe even singles on some point. Be Safe, dont make your back scream. This will be tough one. Again you can think this like "cooper running" it will hard to finish this under 10 minutes. Dont start out too hot!

Cool down
3-5 min easy light cardio
3x15s pigeon pose strech alt time
2x15s leg across body strech alt time
3x5-10s cobra downdog pose alt time
3-5 reps of russian baby maker strech