Row for 3 minutes. Every 30 seconds, sprint for 5-7 strokes then resume your regular pace.
Four sets of:
Deadlift x 5 reps @ 70% of 1-RM Deadlift
(open your hands and reset at the bottom of every rep)
Rest as needed
1000 Meter Row
30 Power Cleans (135/95 lbs)
15 Bar Muscle-Ups