Warm-up:
200m Run
Then 3rds of:
8 Weighted Glute Bridge
6 Push-up to Spiderman
6 Strict Chin-up

Strength:
Back Squat
8@65% 8@70% 6@80% 6@85%

WOD:
3rds
15 T2B
20 DU
5 Clean @ 80% of your 1RM

https://www.youtube.com/watch?v=w5Jee2J2Xfs