Warm-up:

200m run, then 2rds of:

10 barbell good mornings, 10 barbell back rack lunges

Strength:

Deadlift 5×40%, 5×50%, 3×60%, 5×75%, 3×85%, 1 or more x 95%

WOD:

Tabata

1) Push-ups

2) DU

3) Sit-ups

4) OHS with PVC