Buy In: 12 reps- bridges, side-lying bridges, cat-camel, superman, pvc good mornings.
Deadlifts 1x5@55%,1x5@65%,1x Max Reps@75% (Stop if, or when your form is not dead-sexy perfect- some should not start. Or better yet they should take a WHOLE BUNCH of weight off and get it right. Ask if you don't know- form snobs win!)
15 minute AMRAP:
10 Deadlifts@50% 1RM
10 Box Jumps/Step-Ups (24/30)
2 Rope Climbs (sub 8 ring rows)