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

5 x 40m Sprint
1 minute rest between sets.
Then
5 x 5 Deadlift 75% 1RM
plus 3 x Knee To Feet
Then
5 x 8 Lateral Lunge (Plate weight or Barbell)
60 seconds rest between sets.

15 minute Time Cap
20 – 1 Kettlebell Swing Ladder
*Do 20 reps, then 19, 18, 17 etc until you hit 1 rep
3 x Burpee in-between each set (20/19/18 etc)