Warm up
30 single leg rdls with a light KB
Then
6 Min Amrap
10 Ring rows
10 step ups
10 squat jumps

Strength
Tempo Deadlift
10 Minutes every other minute on the minute
3 Tempo Deadlifts

Wod
12 Minute Amrap
5 squat cleans 155/105
7 Chest to bar pull ups
9 Box jump overs

Give this one some gas pedal but sustain your pacing: Don’t crash and burn
Target score would be 4 to 6 rounds with proper scaling
-Squat cleans should be light-moderate and allow for quick singles.
-Chest to Bar should never exceed 2 sets, or scale to chin over bar or banded pull ups
-box jumps can be step ups. you have a life outside the gym. be careful

Extra
For Time 18-15-12-9-6-3
HSPU Rest as little as needed between sets.
If you need to break up a set rest 1:30 and take longer break after the set is complete at the higher numbers

This can be done with push ups if you are still working on your HSPU