Deadlift

4 sets
E3MOM
4 deadlifts @75%
50' HSW
1 legless RC

Sport BB Cycling 

for time
"Randy"
75 power snatches 75/55

Bike Erg

3 sets

2 mins @moderate
1 min @easy
30 sec @sprint pace
1 min rest or easy spin

Buns of Steel

2 sets for quality
10 weighted good mornings
10 rear foot elevated split squat each leg( DB's or KB's)