Buy in: 12 reps- cat/camel, bridges, side-lying bridges,ghd sit ups, toes to bar.
progressively load the Deadlift doing sets of 3 to ramp up to 85%.
Deadlift: 3 sets of 3@85%
complete as many rounds as possible in 12 minutes of:
Row 150 meters (if the rower is tied up, sub 40 double unders)
7 ring dips
12 wall balls