Warm up, 2rds:
2:00 Machine
15 banded pull apart
10 banded press
15 banded gm
10 banded row
10/10 one leg glute bridge

1: every 2:00 x5
8 heavy sumo deadlift @kb
4 low ring row

2: 15min:
10 cal bike erg
5 push up
10 mountain climbers
5 push up