Start off by building up to a moderate weight 3 rep in the dead lift.  Hit something that will be heavier than your met-con weight.  For the “death by” portion, cap out at 15 minutes, but if you bail out prior to minute 8, come back in after a minute of rest, work with a coach and decide where to start over from.  For a cash out, sprint all out for a 500m row.

Strength

Dead lift

Moderate 3 rep for the day (do not record)

Conditioning

Death by dead lift & Burpee – max 15 minutes

Cash Out

Row 500M