Warm up
3 Rounds:
10 Dynamic Squat Stretch
10 Plate Tricep Extensions
10 Bedsheet Rows

Metcon
10 sets:
1:15 min AMRAP
6-10 DB Thruster (right)
6-10 DB Thruster (left)
Max reps of body rows with bedsheet / ring rows / pull ups (kip)
Rest 45 seconds between rounds

Accessory Work
3 Rounds:
10-15 Lateral Box Step Ups (Each Side)
1:00 Handstand Hold or Hollow Hold
10 Cat Cow Exercises