External oblique opener
External oblique opener with leg raise
T spine opener

3 sets of Sandbag or axle bar strict press x 6 reps per set building up to a heavy for the day

Overhead Yoke Carry & Wide Grip Supinated Pull-ups (on yoke)300 meters. Every time you have to set the weight down, perform 5 wide grip supinated pullups on the yoke. Rest 30-45 seconds between sets.

8 min amrap
10 Sandbag Press
10 Sandbag Squats
10 Ring Rows (squeezing chest together as hard as you can pulling up on ring in IT)