Warm-Up
800 Meter Run
Tabata Banded KB Swing

Strength
10 Rep Max Deadlift (dbap)

Conditioning/BB
4 Rounds for quality
ME set wide grip Pull-Ups(minimum 10)
10 Stiff legged Deadlift (keep it medium.you may increase weight over time, don't be sketchy)
15 Single Arm BOR
20 Back extensions(supermen)
Rest as needed