Dynamic Warmup (10 min)
Thruster - 4x12
Deadlift - 4x15
KB RDL - 3x15
BB Curl + Skullcrusher - 12 + 12
Incline DB curl - 4x15
Dips - 3x15; add weight if able
Chin-Ups - 4x8-12
MetCon
KB Swing + Row - 10 min EMOM; 5 KB swing/arm + row for remainder; Repeat Every Minute on the Minute
Static stretch (10-20 min)