Warmup:
45 seconds on, 15 seconds off:
PVC hamstring stretch
walking lunges
row
PVC overhead squats
walking lunges
row
PVC stretching
walking lunges
row

Deadlift 10-8-6-4-2 @ 95-105-125-135-145


Workout:
Deadlift 5-3-max @ 165-195-225(2)

Metcon:
Tabata (8 rounds, 20 seconds on, 10 seconds off):
kb swings(16kg) 10-10-10-10-10-10-10-10
pushups 7-6-6-5-5-5-4-5