A moment of silence for all those people walking on treadmills for an hour, not breaking a sweat. Pray they find crossfit.
1 mile run (scale to 1000m-800m if needed). This is a warm up run, start at an easy pace and if you feel comfortable slowly build as you get into the second half of the run.
10 barbell deadlifts
10 handstand shoulder activations (shrugs)
10 hollow rocks
5 rounds for time:
12 deadlifts 95/65kg
9 handstand push ups