Deadlift

3 reps @75%
3 reps @80%
2 reps @85%
2 reps @90%
1 rep @95%
1 rep @100+%

rest as needed

Sport Barbell Cycling 

3 RFT
10 TNG CNJ 135/95
8 front squats 135/95
20 cal AAB

Assault Bike Sprints

4 sets
15 C2B
15 wall balls
20 cal AAB all out
rest 3-4mins

Buns of Steel

3 sets for quality
8 RDLs @4040
10 heavy russian KBS
60 chinese plank