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Warm up-
500M Row

Strength
Deadlift- Focus on form and getting warm for the wod, Light sets of 6-10 reps building up to your wod weight

There are two versions of the Wod today- Heavy and high skill or moderate weight with focus more on conditioning.

Wod- Version 1
5 rounds
5 Deadlifts 315/225
5 Muscle ups
5 strict HSPU
Run 200

Wod- Version 2
5 rounds
10 deadlifts 135/95
10 pull ups (Or 15 ring rows)
10 push ups
Run 200