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