Strength: 5 mins to build upto 80% of your 1rm deadlift then perform 3 reps every minute for 10 mins aiming to increase weight every other round.

Wod: 4x800m runs

Wod: perform an 800m run as fast as you can every 4 mins for 4rds, the aim is to go as fast as you can and try and recover quickly , there will be scales with time and distance