Warm-up

3 Sets:

10 Pineapple pickers
10 Air squats
10 Ring rows
:15 Bar hang

Strength/skill

Four sets of:

Deadlift x 3 reps @ 20X1

Rest 20 seconds

Tall Box Jumps x 5 reps

(land as high and soft as possible, then step down, reset and repeat – the goal is to jump as high as possible on every repetition)
Rest 2 minutes between sets

WOD

Complete 4 rounds for time:

10 Front squats 115/75
10 Toes-to-bar