AMRAP
3 muscle-ups/9 ring dips
7 box jump overs 30/24
11 deadlift 185/115
15 push-ups (hr)
19 sit-ups
23 burpees (on plate)
Run 250m

round 1-2min/round 2-4min/round 3 complete wod

Block Strength 

5/3/1 front squat

3×10 kb lunge (front rack)