Crossfit

A) 4 sets x 5 reps deadlift
Start @65-70%. Ascend in weight as form allows
Superset with 45 sec weighted supine chinese plank
B) 15 minute alt. EMOM:
1) 5-10 kipping HSPU
2) 14-18/10-14 Calorie row
3) 10 touch & go deadlifts (185/135lb)

Rx-Plus

optional HSPU deficit, 225/155lb