Warm-Up
400 meter Run
2 Rounds
10 Good Mornings
10 lunges(each side)
10 Broad Jumps (6'/4')
then...
tabata flutters: 8 rounds 20 seconds on/10 off
Odd: Flutter
Even: Upside down flutter

Strength
15 Minutes to find...
5 Rep Max Deadlift
Rep 1: Pause Mid-shin+ (30X0)

Conditioning
"Rankel"
20 Minute AMRAP
6 Deadlifts (225/155)(70% of 5RM)
7 Burpee Pull-ups
10 Kettlebell Swings (24/16kg)
200 Meter Run