Start off today with 3 dead lifts on the minute for 10 minutes.
Rest 5-10 minutes and then perform the following:
3 minute AMRAP (as many rounds and reps as possible) of:
12 dumbbell snatch alternating arms @ 45/25
6 ring dips (substitute bar dips if necessary)
Rest 2 minutes and repeat
Good luck!! Post results to comments!!