Strength:
5×5 deficit HSPU (off box)
3×10 L hold to standing press (off box)
5 max effort floor slides in pushed out hollow position (use frisbee to slide)

WOD:
For time:
20 Squat Clean  
10 lateral Burpees Over the Bar
5 Toes To Bar
15 Squat Clean
10 lateral Burpees Over the Bar
5 Toes To Bar
10 Squat Clean
10 lateral Burpees Over the Bar
5 Toes To Bar
5 Squat Clean
10 lateral Burpees over the Bar
5 Toes To Bar

L1 75/55 FS, Hanging Knee Raises
L2 75/55 Hanging Knee Raises ok,
L3 95/65
L4 115/75