Sumo deadlift for speed or load: 7 x 3

OH Walking Lunges: 4 x 12 ea
Single Arm DB Military Press: 4 x 6 ea

Three rounds for time:
20 pullups
20 deload pushups
20 Burpees
200m run

RX+
Three rounds for time:
15 chest to bar pullups
15 HSPU
5 front squats (100kg / 70kg)
100m sprint