Strength:

1. Deadlift: 6 x 2
2. Box jumps: 6 x 2 (no rebound)

WOD: AMRAP in 16:00

Minute 1: 2 to 3 weighted pull-ups

Minute 2: 2 to 3 weighted dips

WOD 2: AMRAP in 10:00

1 Cal assault bike

1 Wall ball (20/14)

1 Kettlebell swing (50/35)

Add 1 rep/cal every round until 10:00