Row for 3 minutes. Every 30 seconds, sprint for 5-7 strokes then resume your regular pace.
Every 3 minutes, for 12 minutes (4 sets) of:
Banded Deadlifts x 12 reps @ 40% of 1-RM
Stand with the bar as fast as you can. Lower the bar to a dead-stop and repeat for all reps.
The band tension should add about 25% at lockout of your current 1-RM Deadlift.
Five rounds for time:
400 Meter Run
12 Hang Power Cleans (95/65 lbs)
12 Alternating Reverse Lunges (95/65 lbs)