Warmup Core- 

100 Russian twists 

2 min plank 
Strength –

2 rounds for max reps of:

2 min  of shoulder presses 135 / 95 

Rest 1 minute

2 minutes of front squats 225 / 145 
Rest 1 minute

2 minutes of deadlifts 315 / 215 

Rest 1 minute
WOD –

4 rounds for max reps of:

Body-weight bench presses

Pull-ups

Scaling 3/4 or 1/2 body weight . 

Should be at least 10 reps of each per round.