Mobilize, then:
Warm-Up Primer
Two-Three sets of moving with fluidity:
10/7 Calorie Row
20 Second Dead Hang from the Pull-Up Bar
Dumbbell Bottoms Up Kettlebell Press x 6-10 reps
Hamstring Curl with Foam Roller or Furniture Sliders x 10 reps
A.
Four sets of:
Deadlift x 3 reps @ 21X1
Rest as needed
B.
35-44:
Three sets for times of:
30/25 Calorie Ski-Erg or Row
12 Bar Muscle-Ups
12 Deadlifts (155/105 lbs)
9 Hang Cleans
6 Shoulder To Overhead
30/25 Calorie Bike Erg or Assault Bike
Rest 3 minutes