Warm-up:
200m run then 3rds of:
30sec Nose to Wall HS Hold
5 BTN Press
8 Back Rack Lunges

Strength:
Strict Press 5-5-3-3-2

WOD:
21-15-9
HR Push-up
Deadlift (185/135)
Box Jump (24/20) (step-down only)
*50 DU after each round