WOD Do

Warm-up
2min su
then
3x20sec
sit ups
superman
then
16 kb swings
13 squats
9 scapula pull ups
13 kb deadlifts
16 lunges

Basic Strength
Sumo Deadlift (1×3)
20min to work up to a heavy set of 3
*dead stop, no touch and go

then

emom 10
2 sumo deadlift @85% of A

then

3x 30sec each
mountain climber
side raises each side

3x gymnastic swim