5 minutes easy Bike/Row/Ski/Run
Then
5 Rounds
15 x Kettlebell Swing
15 x Empty Barbell Bent Over Row

5 x 60m Sprint
60 seconds rest between sets.
Then
8 x 2 Deadlift 85-90%% 1RM
*Build up over the first 4 sets, the last 4 sets hit 85-90%
2-3 mins rest between sets.

4 Sets
60 seconds rest between sets.
10 x Barbell RDL 40-50% Deadlift 1RM
5 x Box Jump (make sure you stand all the way up and step down)