Warm-up:

200m run then 3rds of:

5 strict pull-up, 10 box step-ups, 30sec L-sit

Strength:

Push press 10@60%, 10@65%, 10@70%

WOD:

5min AMRAP

5 Deadlift  (225/155)

10 Plyo-push up to plates (35/25)

Rest 2min

5min AMRAP

5 Hang power clean (135/95)

10 Reverse burpee