A. Tempo deadlift – 5×3 @ 31X1 tempo (3 sec negative), working at 75%.
B. With a partner, for 16 minutes:
5 rounds of:
Sled pull forward 1 gym length + sled pull backward (no row) 1 gym length
Rest while your partner works.
Then 4 rounds of:
1 lap of: 1 KB overhead, and 1 KB in suitcase carry
Rest while your partner works.
Switch KB positions for your next round.
It will take a bit of practice to get one KB to the front rack and then overhead while holding the second KB at your side, so make sure you practice this on both sides.