Warm up.
3 rounds
200m run
All with empty bar
5 good mornings
5 Romanian deadlifts
5 deadlifts from the shin

Strength
Work to a heavy 3 rep deadlift
Follow a rep scheme similar to this
7,7 (light) 5,5 (a little heavier) then 3 to 4 sets of 3 to find that heavy 3. Not going for a 3 rep max, just getting heavy weight on the bar again

Wod
3 Rounds for time
15 Deadlifts 225/155
Run 400 M
5 Muscle ups.

*Sub muscle up is 7 pull ups 7 ring or bench dips