good mornings x 20 reps
Skate squat x 10/side **use KB for counterbalance
Scap pull ups x 10
Push up plus x 10

then

A.1 Push Press – build to a Heavy single and compare to SJ from 2 weeks ago in 4-5 sets
A.2 Single Leg RDL x 8/side x 4-5 sets
+
3 rounds for time
400m run
21 kb swings, 55/35
12 pull ups

rest 5-7 minutes

60 sec. sled sprint – max distance possible – no weight