Buy in: Tabata sequence- cat/cowmel, side-lying bridges left, right, quadruped extension, repeat, tabata sequence- step ups, push ups, sit-ups, toes to bar, repeat.
Deadlift- 15 minutes to find a heavy single.
In 3 minutes complete as many rounds as possible of
3 deadlifts 225/315
6 toes to bar
9 burpee box jump overs (20/24)
rest 2 minutes
Repeat 3 more times (last round starts at minute 15)