STAMOB 20 min

3 SP
1OHS
x5 with a break

METCON

10x (each leg counts as one) 45# Walking OHLunge
jumping rope pullups
2x tire flips
2 rounds

break 3 min repeat 2 more times

Time the first OHlunge and that is the amount of time you do jumping pullups
The second set of OHL per round is backwards
After the METCON do some backbend work, preferably rotational backbends