200 yard run
30 PVC pass through
1 min each of banded ankle mobility drill
1 min each arm banded shoulder
1 min each leg lunge

10 mins of coaching the over head squat and working through some drills

Overhead Squat (15 min EMOM 2 ohs out of rack)

build weight as you go.

Metcon (Time)

3 rounds for time
20 T2B
100 yard run