Mobilize, then:
3 sets of:
10 cal assault bike
10 banded good mornings
10 straight arm pull downs (crossover sym)
3 line alligator (plank) walk
A.) 8×1 deadlift at 80-85% of 1rm
B.) Partner WOD (one partner working at a time)
2 rounds for time:
200 double unders
50 C2B pull-ups
40 line sled push 90/65old 55/35 new
50 dips (ring or bar)
20 sandbag over shoulder 150/100
*30 minute cap