Prehab
Egoscue posture warm-up

Strength
Back squat 4×5 @ 80%

Metcon
In teams of 2, one person works at a time, complete as many rounds and reps as possible in 30 min.
50 double unders
40 calories on the rower
30 KB swings
20 burpees
10 strict pull ups

Toes-to-bar