A. Warm up
4 rounds NOT for time
5 slow ghd back extension
5 Pullups (Hold for one second at the top)
10 Good mornings w/ empty bar
B. Strength
Deadlift
3 Sets of 8 @ 65% of 1RM Deadlift
C. Metcon
Chase the rabbit (Sprint Drill)
Then
4 x 400m Run one lap every 3 minutes