Warm Up

Every 3 minutes on the minute x 3 rounds

toe raise to calf raise rocks x 15
high knees x 16
butt kicks x 16
med ball overhead press x 10
inch worms no stand up x 6
plank hold remaining time
sumo deadlift demo/practice/form checks x 3-5 minutes

Strength

Every 2 minute on the minute x 4 rounds

12 sumo deadlifts (build weight as needed)

WOD

For time in a weighted vest (20/10) (30 min cap)

1000m run before and after
10 rounds
10 push-ups
15 sit-ups