Warm-up: 20ft butt kickers, 20ft high knees, 20ft side shuffle each direction, 20ft Duck walk, 20ft lunge + Reach, 20ft inch worm

Pre-mobilty: T-spine mobilization
Health 

A. Four sets of:

Deadlift x 6-8reps @ 30X1
Rest 60 seconds

Strict Pull-Ups x 4-6 reps @ 21X0

(add as much weight as possible while achieving at least 4 reps)

Rest 60 seconds

Double-Under Practice x 60 seconds

Rest 60 seconds
B. For time:

Row 1000 Meters

followed immediately by . . .

Three rounds of:

30 Double-Unders

20 Kettlebell Swings (32/24 kg)

10 Push-Ups

Time cap = 15 minutes
Classic: 

A. Take 12-15 minutes to build to 85-90% of your 1-RM Deadlift

and then…
Three sets of:

Deadlift x 3 reps @ 85-90% of your 1-RM

Rest 60 seconds

Single-Arm Dumbbell Row x 10-12 reps @ 2111

Rest 60 seconds
B. For time:

Row 1000 Meters

followed immediately by . . .

Three rounds of:

30 Double-Unders

20 Kettlebell Swings (32/24 kg)

10 Handstand Push-Ups

Time cap = 15 minutes