Warm-up:

200 yard run

20 alternating scorpion

10 alternating kb turkish getups 

10 goblet squats with a 5 sec hold 

Weightlifting:

Back Squat-10 min EMOM of 3 reps building

Metcon:

"Diane"

21-15-9

Deadlifts 225/155#

Handstand Push-ups

then 

5k Bike