Part 1: Deadlift 4×3
Go heavy, or use light weight and practice technique.
In the alternative, use this time to work on strict pullups. Do 3-4 sets of max unbroken. If you can get more than 10 unbroken, add weight and do sets of 5-7.
Option 1: 185/125
Option 2: 135/95
Option 1+: 225/155; heavy wallball
15 bench presses
20 box jumps
RX: bodyweight bench (men); .75 bodyweight (women); jumps required
No more than 2-3 sets for the bench. Reduce the weight if necessary. Use a spotter.