Warm Up
2 rounds
2 min cardio
10+10 Single leg RDL
5-10 banded strict chin ups (slowly, strech at bottom on each rep)
10 wall squats
:30 Hollow Hold

Strenght
Deadlift 2x2+3x1reps@75-85% of 1rm
go new set every 1-1.5 minutes

Metcon
For Time:
30-20-10
Toes To bars / V-Ups / alt leg v-ups
Overhead squats @42.5/30kg