Warm up- Run a nice easy mile
40 ohs with pvc
20 empty bar Front squats
20 Light deadlifts

Strength
Deadlifts
10 Minute emom
3 heavy deadlifts

Wod-18 minutes
Buy In- 40 Handstand push ups or DB presses, or regular push ups
Then remaining time amrap of
7 Front Squats 185/135
200m run
5 Ring muscle up. sub is 5 bar muscle up or 10 pull ups or 15 ring rows.