Strength:
Work in 4 sets to heavy 5 then 4×5 OHS,
before each set Row 15/12 cals at 90% pace.
No more than 30secs rest between rower and OHS sets

WOD:
5 mins to warm up Deadlift then

On a 15 min clock

20 Deadlifts at 55%-70% of max DL
Then
AMRAP
250m Row
12 T2B
12 Pushups w HR

L1: V-ups
L2: Hanging Knee Raise
L3: Written