Row for 3 minutes. Every 30 seconds, sprint for 5-7 strokes then resume your regular pace.
Eight sets of:
Deadlift x 3 reps @ 80-83% of 1-RM Deadlift
Rest as needed
Complete as many rounds and reps as possible in 15 minutes of:
20 Kettlebell Sumo Deadlifts (32/24 kg)
15 Box Jumps (24″/20″ – jump up, step down)
10 Chest-to-Bar Pull-Ups