Warm-Up
Tabata Swings
8 Rounds, 20 sec on, 10 off
Russian Swing (choose a medium weight that you can hang on to for 20 seconds consistently)

Hamstring mobility

Skillz
Every 50 Seconds for 12 Rounds
1-11: X Chest to Bar Pull-Ups
12: ME Chest to Bar Pull-Ups

Strength
15 Minutes to find
5 Rep Max Deadlift
then...
2x10 @ 80% of 5 Rep Max

Conditioning
4 Rounds for time of
10 Deadlift (275/185)
15 Box Jumps
20 Jumping Lunges (alternating)