Warmup

400 m run

Tabata

PVC good mornings
PVC OHS
Hip stretch (one tabata per side)
Burpees

Strength

Weighted Good mornings
WORK ON KEEPING YOUR BACK STRAIGHT!
5×10 increasing weight

WOD

5 minute AMRAP

10 OHS (115/75)
10 T2B

2 Minute rest

then

5 Minute AMRAP

10 Deadlifts (175/115)
10 Weighted Pushups (25/10)