Warm-up:
200m Run then 3rds of:
10 Bird Dog
5 1 ¼ Front Squat w/ slam ball
10 Hollow Rock

Strength:
Deadlift
5×70, 4×75, 3×80, 2×85%

Tabata
With 1min rest in between movements

Row for Cals
Ball Slam (25/15)
Strict Chin-up
Med Ball Clean (20/14)