Warm-up: 4 rounds 'Tabata this': Step-lunge > Situps > Jump-lunge > Push-up 'bottoms'
Strength: Bench-Press: 5-4-3-2-1-1-1-1 + strict Pull-ups: 3-3-3-3-3
...alternate between bench & pull-ups; increasing weight on bench to 1RM & weight Pull-ups if possible; up-weight each set
WOD: 15min AMRAP of: Plate Squat n Press > MB Cleans > Tag-height burpees
...rx: 20/15k plate + 20lb MB + tag-height is 30cm above fingertips of arm fully extended overhead