A.
Every minute, on the minute, for 9 minutes (9 sets):
Deadlift x 1 rep @ 80%
*Get tight and the concentric portion of the lift needs to be performed as fast as possible to a strong lockout by the glutes
B.
As Many Rounds and Reps as Possible in 45 minutes:
Row x 500 Meters
Burpees over the erg x 15 reps
Stationary Dips (bar NOT rings)x 15 reps
Strict Pull-Ups x 15 reps
Run x 400 Meters
KB Swings x 30 reps (swing to forehead level) 55/35