Warm-
4 rounds
10 push ups
15 Squats
100m run

Strength
10 Minute EMOM- Every minute on the minute
2 Deadlfits
2 hang cleans
1 shoulder to overhead- (press, push press, push jerk or split Jerk)

go over what a man maker is.

Wod-
30 man makers for time 50/35

Extra-
200 meter running intervals (if you dont like running do these- Run 200, rest however it long it took you, shoot for 5 intervals