Warm up
row 800 and then start building up to your first set of deadllifts

Strengths Deadlift
5,5,5,3,1+
75,80,85,90,95

Wod
4 Rounds for Time
Run 400
15 Deadllifts 225/155
15 Wall Balls 20/14
2/1 rope climb

Extra work
50 ring dips for time
or ring dip progressions (banded ring dips, bench dips, ring dip negatives)