Strength
deadlifts
warm up 3 sets of 3 reps @ 60%-70%-80%
4 sets of 3 reps @82%

WOD
"Painted Black"
2 rounds (5:00 time cap)
10 clean & jerk 135/95  115/75  95/65
200m run
then 
20 single DB box step ups 50/35. 35/20   24/20" box
20 TTB or hanging knee raises