Strength:
In 10 mins work up to a heavy 5 rep DL
-then-
EMTOM for 5 mins
3 deadlifts at heaviest (increase if possible)

WOD:
In 3 mins:
20 Wallballs
20 Box jumps
20 Sit ups
20 Slamballs
20 Pullups
20 cal Row
Rest 2 mins
In 6 mins:
30 Wallballs
30 Box jumps
30 Sit ups
30 Slamballs
30 Pullups
30 cal Row
Rest 2 mins
For Time:
40 Wallballs
40 Box jumps
40 Sit ups
40 Slamballs
40 Pullups
40 cal Row

L1: Jumping Pullups, step ups ok, stay at 20
L2: Banded Pullups ok, Cap at 30
L3: Written