Dynamic warmup (10 min)
Push/Pull - 60-90 sec rest/set
Deadlift - 4x10
DB Bench - 3x8
Wide Grip Lat Pulldown - 4x12
Standing Single Arm Overhead Press - 3x8 per arm
Seated Row - 4x12
Pull-up - 3x8
MetCon
Power Clean + Row - 6 min. EMOM; 5 PC and row for remainder; repeat Every Minutes on the Minute.
Static stretch (10-20 min)