Strength Development Inc.

SWOD
ME
High Bar Box Squat w/ Regular Stance (12 inch box)
Warm-up sets: x5 x5 x3 x2
Work sets: x3 x3 x3 x3 x3
Rest time: 3.5 minutes b/w sets

SE
Strict/Dead-hang Pull ups (throat to bar)
Warm-up sets: x10 kipping swings x8-10 kipping pull ups
Work sets: x4-6 x4-6 x4-6 x4-6
Rest time: 2.5 minutes b/w sets

RE
Two Bar Push Press or Push Jerk (see pic below)
Warm-up sets: x10 empty bar x5 w/ weight
Work sets: max reps in 20 seconds x 3 (keep weight lighter)
Rest time: 2 minutes b/w sets

CWOD
AMRAP in 5 minutes of:
20 Air Squats
10 Alternating Split Squat Jumps (in place)

Notes: For the box squat, use a regular stance as if you were squatting without a box but once you come into contact with the box, sit for a second and then explode up. Be extremely careful not to lose the natural curve in the lumbar spine (tight mid-line).

Post results to comments.

Although a bit blurry, you get the idea of the set up for the 2 bar push press/push jerk. This is meant as a high rep movement but not quite conditioning so that is the reason for the longer rest period. Focus on superior execution of the movement but quickly.