Pt1:

Tabata Burpees

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Record your score for each interval and the total. (10, 10, 8, 9, 8, 7, 7, 6/65)

Rest a minimum 5 mins, maximum 7.

Pt2:

On a 10 min Clock, Build to a heavy 3 Rep Deadlift.

(Around/near 80% of 1 rm)

Pt3:

2 min hold of each:

Couch, Thread the needle, Figure four, Frog