Mobilize, then:
2 sets:
5 inchworms
:30 sec side plank (each)
10 ring rows
10 push-ups
A.
Every :90 sec for 8 sets
Deadlift x 3 reps @ 70%
Rest 90 seconds
and then …
Two sets of:
Deadlift x 2 reps @ 80%
Rest 2-3 minutes
B.
Every minute, on the minute, for 21 minutes (7 sets):
Minute 1 – 185/ 135 lbs Deadlift x 5 reps + Burpees over the Barbell x 5 reps
Minute 2 – Chest-to-Bar Pull-Ups x 10 reps
Minute 3 – Row x 12/10 calories