A. Deadlift every 2 min for 12 min. Work up to something heavy. No loss in tension and position thru out the lift
10-8-6-4-2-1

B. 4 rounds
30 sec box jumps
15 sec rest
30 sec kb swings (heavy)
15 sec rest
30 sec strict press 20/15kg
15 sec rest
30 sec bent over rows 20/15kg
15 sec rest