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Warm-up:
3x Thru
5 Floor Taps
3 Yoga Push-up
:10 Bird Dog Hold (each side)

2x Thru
5 Split Stance Deadlift (each side)
3 Diamond Push-up
:10 Knee Elevated Bird Dog Hold (each side)

1x Thru
10 Sumo Deadlift
3 Ring Dips
:20 Knee Elevated Bird Dogs

WOD:
Every 4 minutes for 20 minutes (5 Sets)
For quality:
8 Sumo Deadlift (Warm-up to a weight that you can do 8 TNG without working too hard)
8-10 Strict Dips
12-16 Knee elevated bird dogs

Home WODers:
10-16 split stance squat if you don’t have a barbell
8-10 Tempo pushups if you aren’t able to perform dips

Mobility:
1:00 Lying knee twist
1:00 Child’s Pose