Part 1 ( 15 minutes)

Deadlift 3 reps @ 70% of your 1 rep max
Deadlift 3 reps @ 75% of your 1 rep max
Deadlift 7+ reps @ 80% of your 1 rep max

Part 2 (6 minutes)

1000m Row – Time Trial

Part 3 (12 Minutes)

Complete as many rounds as possible in 12 mins of:
10 Squat Cleans
10 Ring Dips

(A) 95/65
(I) 75/55, 5 ring dips
(B) 55/35 10 assisted ring dips