A) Find a 3 rep max Deadlift
B) Take 70% of A and complete 1 set of max reps.
C) 3 x 15 Barbell Rows
D) 3 x 30 Dynamic Sit-ups
C and D should be put on tempo / have cap. For example, every 90 seconds, complete 15x barbell row. Every 2 minutes, complete 30 sit-ups.