Warm-Up
with a 4 minute clock
plank hold... for 2 minutes
if you drop before the 2 minutes
burpee until the end of 4 minutes
then..
2x
10 suitcase deadlift
10 Single Arm KB Swing
10 Single Arm KB high pull
5 knees to elbows(2 second hold at the top)

Extra Warm
2x20 russian swing(for weight, not reps)
Rest as needed

Strength
Every 2:30 for 5 Rounds
5 Deadlift @ 100% of 10RM +10 pounds(if you did not complete last 5x5,do not add weight)

Conditioning
12 Minute AMRAP
Double Kettlebell Clean
Front Rack reverse lunge
Box Jump up and over

Finisher: on your own
50 Banded Good Mornings in as few sets and little rest as possible
50 back extensions in as few sets and little rest as possible