Strength
Deadlift
warm up sets 3 reps @ 50%, 60%, 70%, then 2 reps @ 75%, 80%
sets of 1 rep starting at 85% and build to 100+%

WOD
"Lay Down"
for time
Run 200m
10-8-6-4-2 bench press @ bodyweight/70% bodyweight
Row 200m