Sumo stance dead lift 7×1. Make all sets heavy. If you pr that is great but make all sets hard.
Rest 5-10 minutes then perform 6 rounds each for time of:
2 single arm dumbbell dead lifts
4 ground to shoulder with 90# dumbbell
6 box jumps
8 push ups
Rest 1 minute between rounds. Each round should be performed as quickly as possible. Good luck and post loads and times to comments!