Warm up

A) 3 rounds
1min erg
5+5+5 good morning + back squat + deadlift (barbell)
5 push-up to downdog
10 banded face-pull

B) Warm up sets for deadlift
3-4x5 increasing weights

Workout

A) Deadlift 12-10-8
Start with moderate weight and work up in every set.

B) 4 rounds
4 weighted pull-up (or 8 scaled)
8 ring dip / dip
2min rest

C) On the minute for 9min
1. Squat jump
2. Ring row
3. Rest