Warm Up
2 rounds of:

10/8 cal row or bike
10 single leg RDL with light weight
10 half kneeling KB single arm press
10 stagger stance good mornings with empty barbell

Part One: shoulders and rotator cuff https://www.instagram.com/p/BtogGGPnJbN/

(just work on the banded part of these- skip the ring work)

1.  Isometric ER with yelllow mini-band x 3 sets of 10 sec hold
2.  Mini-band press x 10 reps
3.  Mini-band ER x 10 reps
4.  Pulsing ER with OH reach x 10 reps
5.  Overhead ER x 10 reps

Part Two: Low back stretches https://www.instagram.com/p/Bj8VXjtn-7d/
Do 10 reps of each stretch
1- Rock backs
2- Quadruped lifts
3- Down dog rockers
4- Dead bugs
5- Cat Camel

and then warm up to your 55% deadlift weight

Skill: 10:00 EMOM
min 1: 4 reps touch and go deadlifts 55%-60%-65%-70%-75%
min 2: 10-15 reps hollow hold banded pull to hips or banded tricep pull downs

On the 4:00 x 4 rounds
standing sled rope pull x 30' (this is equal to pulling the rope three times)- add 3 plates to sled
wall balls x 15 reps 20/14
jump overs x 10- use a parallette or a bench

Time remaining inside each window after task completion is rest. Record all rounds.