Warm Up
Jog to Lotte and back
frankensteins
inchworm
High skips with arms
Spiderman crawls
Dead hang.

 
Strength
5 X 5
BENCH PRESS 5-5-5-5-5
Start with low weight then increase every set to a barely manageable 5
Immediately after each set of bench do a max out set of pull ups.

 
Metcon
CF.15.12.02
Deadlift
TTB
10-1 9-2 8-3..