Place a band over your bar performing the deadlift with an emphasis on acceleration past the knees. Keep weight so that you can move quickly.
AMREPS 8 mins: Wall Ball Throw over bar
As many reps as possible in 8 mins of:
Wall Ball Throw over bar, 20/14 lbs.
Teams of two will perform a wall ball throw over the pull up bar to their waiting partner repeating the action for as many reps as possible in the allotted time.