Strict pull ups
7 x 4
New set every 2,5 minutes.
Deadlift
65% of 1RM x 3 reps
75% of 1RM x 3 reps
85% of 1RM x 3+ reps
The plus mark in the last set means you will do as many reps as you can with a solid technique but you should get at least 3.
Warm up for work sets can be: 40% x5, 50% x5 and 60% x3 and those should be done in 10 minutes. Work sets performed every 3 minutes.
Accessories
3 rounds not for time
10+10 bent over over rows
10+10 single leg deadlifts
10+10 KB side bends
