Back Squats AHAP - 5x3
30 Pistols (15 each leg)
Deadlift AHAP - 5x3
Back Extensions - 3x8
AHAP = as heavy as possible keeping form perfect; when in doubt start low and work up in weight
6 unbroken Bear Complex. Pick the weight that you can barely do unbroken 6 times within the first like 2 out of 5 ROUNDS.
200m full crazy, ridiculous, balls out sprints (as if your hair is on fire)
post loads and time to the board