For time:
50/40 Calories of Rowing 
40 Deadlifts (225/155 lbs)
50/40 Calories of Rowing 

-Modify 
For time:
50/40 Calories of Rowing 
80 Kettlebell Swings
50/40 Calories of Rowing 


PART 2:

Five sets of:
Barbell Hip Thrusts x 5 reps @ 20X1
(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 45 seconds
Band Pull-Aparts x 25 reps @ 1010
Rest 45 seconds