STRENGTH
Weighted push up
Barbell row

4 x 3 rep

WOD
50 Box jump
40 Chest to bar pull up
30 Overhead squat (50/35)
20 Dumbbell burpee thruster (20/15)

15 minute cap

Scale the C2B to 1/2 reps or similar if you can do them, otherwise normal pull ups or jumping pull ups.