Kick to the Nuts

Warm-Up

Weighted Pull-Ups
20x @ No Weight
3x5 @ 50% 1RM (50#)
3x5 @ 60% 1RM (60#)
3x3 @ 70% 1RM (70#)
3x3 @ 80% 1RM (80#)
5x1 @ 90% 1RM (90#)
20x @ No Weight

Deadlift:
3x5 @ 50% 1RM (175#)
3x5 @ 60% 1RM (215#)
3x3 @ 70% 1RM (250#)
3x3 @ 80% 1RM (285#)
5x1 @ 90% 1RM (315#)

Then:
5x6 (3 each side) Heavy Get-ups

Tabata
Close Grip Pull Down
Deadlift @ 135#

10-1
Bent Over Row (100#)
Thrusters @ 95# or 135#
Wide Grip Row (2 plates)

Finish with 20 x Sprints