Warm-up:
2x
15-20 jane fonda hip complex
60sec plank complex

2x
30 Hip Bridges (10x 2legs,20x single legs)
20 MB sit-ups

Strength:
Build up to Heavy 1rep
Strict Press
3-10 Strict Pull-ups

wod:
3x
15 Hang Power Clean + Pushpress (95#-115#)
15 Toes 2 Bar