Move

1) Deadlift building in weight over 10-10-5-5-5

2) 18 Min. Time Cap
2-4-6-8-6-4-2 of:
Deadlift
Knee Raises
*25 Single Skips after each round

Train

1) Heavy set of 20 Deadlift

2) Dead Battery

10 Rounds for Time (18 Min. Time Cap)
1 Deadlift (275/185)
1 Toes to Bar
25 Double Unders
2 Deadlift
2 Toes to Bar
25 Double Unders
…
10 Deadlift
10 Toes to Bar
25 Double Unders

Stimulus

1) These will be touch and go reps so it will get pretty grindy for reps 15 on. Build in the following rep scheme 10-10-5-5-20

2) This workout will really only start around Round 7, so maintain an intensity that you can continue through those larger rep rounds. Deadlift weight should not exceed 65% of your 1RM, something you could do 10 reps unbroken at.

Extra Credit
Aerobic Capacity: 6 sets of 3 Min Bike + 1 Min. Rest
Keep work at a pace you could maintain for 45-60 minutes.