Warm-up:
200m run,
then 3rds of 10 air-squat, 5 strict pull-up, 5 burpee

Strength:

Deadlift 5×40%, 5×50%, 3×60%, 5×75%, 5×80%, 5 or more x 85%

WOD:
1000m row
15 HSPU
15 T2B
15 Box jump overs (24/20)
10 HSPU
10 T2B
10 Box jump overs
5 HSPU
5 T2B
5 Box jump overs

*Must land with 2 feet on top of box. Do not have to show full extension at top.