Time to throw a little heavy weight back into the mix
Strength- Deadlift
9-7-5-3
Build up to warm up weight of 9 which should be about 60 percent of your 1rm, should only take a few sets, Add weight each set after that. Try to end at 3 at 90 percent.

Wod
5 Rounds
Run 400
5 Muscle ups (sub 7 pull ups and 7 dips)
10 Deadlifts 225/155