Start off today with max effort deadlifts. After a thorough warm up, perform 8 consecutive reps for max load. This will be an 8 rep max lift. Perform as many sets prior to your heaviest as needed!
Rest 5-10 minutes the perform the following for time:
20 front squats @95/45 (no rack)
20 kettle bell swings
20 box jumps to 20 inch box
20 overhead press @ 95/45
Good luck!! Post times and loads to comments!!