Warm-up:
200m Run then 3rds of:
8 Back Rack BB Lunges
6 Strict Toes to Bar
8 Sumo KB Deadlift

Strength:
Deadlift
3×3 @ 85-90%

Workout of the Day
1000m Row
80 Double-unders
60 Russian KBS (53/35)
40 Double-unders
20 Russian KBS

Finish:
2-3 sets
Suitcase Carry (70/53) x 30sec each
Rest 10sec
Max Effort Strict Pull-up
Rest as needed