Mixed Method Workout

Max Effort - Sumo Deadlift
5/5/5/3/3/1/1/1/1 (example on how to get to a max)
(15 minutes time frame to achieve a 1 rep max)

then:
20 minute AMRAP (As many rounds as possible)
Pull-ups-12 reps (or Heavy Pulldowns)
Chin ups-6 reps 
1 arm rows -12 reps each
(Shoot for 8-10 sets)

Next:
Seated rows-15 reps reps
Pulldowns-15 reps
4 sets

CORE
Back extensions-35 reps (25 lb plate)
Toes to bars-15 rep
4 sets