A) Deadlift; pull a heavy single for the day
B) CF Metcon
C) Weighted good morning, 3 sets of 8 to 10 reps. Stomach tight, knees slightly bent, push the butt back, stop when you feel your hamstrings tighten up, and return fully upright.
D) Pendlay row, 3 sets of 8 to 10; same weight used above should work, ok to superset C and D.
B) CF Metcon
C) Weighted good morning, 3 sets of 8 to 10 reps. Stomach tight, knees slightly bent, push the butt back, stop when you feel your hamstrings tighten up, and return fully upright.
D) Pendlay row, 3 sets of 8 to 10; same weight used above should work, ok to superset C and D.