warmup

400 m run
2 min squat stretch
50 ft lunge with lizard
1 min scorpion kicks
Empty bar complete 10deadlifts load weight

Metcon

5 deadlifts 225/155
50 sit-ups
10 deadlifts
40 sit-ups
15 deadlifts
30 sit-ups
20 deadlifts
20 sit-ups
25 deadlifts
10 sit-ups

Sit-ups will be butterfly an mat sit-ups

Cooldown

4 x
1 min dead hang
1 min split stretch