Quick stretch,
then
Baseline workout
500 m row
40 squats
30 sit ups
20 push ups
10 pull ups

6 AMRAP
10 good mornings
10 lunges
10 ligh kb deadlift

deadlift,
2×2
@ 50% of previous 1 RM
10×1- try to PR by 5-10 lbs, be conservative