500m row
then for 10 min
7 ring row
20s. hs hold
10 banded deadlift
10 banded deadbugs

Deadlift
5x3 @ 75%
1x10 @ 60%
calculate your work weight from 95% of your 1 RM
example:
1 RM is 100kg, 95% is 95kg so:
95x0.75=71,25kg for the 5x3
95x0.60=57kg for the 10 reps