Warmup:
3 Rounds
10 Ring Dips
10 Pass Throughs
10 Back Extensions
10 Bird Dogs
Run 200m

Strength:
Deadlift 5-5-3-Max Reps-3-5-5

WOD:
12 Minute AMRAP Ladder
1,1,...2,2,...3,3,....and so on
Strict Pushups
Air Squats