Strength:
Deadlift
3 @ 75% of 3 RM
3 @ 85% of 3 RM
4 x 3 @ 90% of 3 RM

Strict press
3 @ 75% of 3 RM
3 @ 85% of 3 RM
4 x 3 @ 3 RM

WOD:
4 rounds
10 ring rows
15 KB sumo deadlift high pulls
20 flutter kicks