A. Tempo deadlift – 5×3 at 51X1 tempo (5 second negative, 1 sec at bottom, eXplode up, 1 second at top). Weight should ideally be >70% of your 1 rep max deadlift, but your back position is the key determinant of weight here.
B. 3 rounds for time of:
1 rope climb (scale to modified pull-ups or ring rows)
20 Russian KB swings
Run 400 m.