Warm Up:
Short lap
DNB: High knees, Butt kicks, Toy Soldiers, Tiger stalking QM, Over unders, and bear crawl
10 hollow rocks
Short Lap

2 min. Banded Shoulder Ext/ Internal

Lift: SL DB Romanian Deadlift
5-6-5-3-1-1-1 Build to a heavy set with proper form 

3 sets of:
8 ab wheel vs 8 rock thruster
Rest 2 min
3 sets of
3 Rope climbs vs. 3 wall walk ups  (Scale Rope climbs to rope get ups)