WU: 
500m Row
30 SLDL (no weight)
 
Strength: Deadlift
3×15 @ 60%
 
Cond: 
5 min AMRAP
Burpee BJ overs 24/20
 
5 min Rest
 
5 min AMRAP
HSPU
 
S1 – Burpee step up overs, pike press
S2 – lower box, push ups