Workout:

3x10 Deadlift @ 60% Bodyweight

3x10 Deadlift @ Bodyweight

Then:

10x Bench Press @ 60% Bodyweight +

10x Pull-up

Three Sets, Rest 2 minutes between each

Then:

10x Pull-up +

10x Push-Press @ 2 x 30# DB +

10x Push-up

Three sets, Rest 2 minutes between each

Then:

3x 500m Row @ 1:30 pace

Rest three minutes between efforts