Warm -up: 15min
Tabata of two handed kettle bell swings. (8 sets of 20 seconds work/ 10 seconds rest)
Take 10 min to work up to a heavy 1 RM deadlift (90% or better of your best deadlift)
then use 70-75% of your 1 RM deadlift and do 1 rep every 10 seconds for 10 minutes.
Do 3 ladders of 5-1 pull-ups