In 15 minutes- work up to a heavy deadlift
6-5-4-3-2-1-1-1
6 Rounds of the following:
Minute 1
– 7 deadlifts (315/205- or a weight you can do unbroken and can range anywhere between 75-80% of 1rm)
Minute 2
– 50 double-unders
Minute 3
– amrap strict pull-ups/muscle-ups,
Minute 4- rest