Haven't been recording these recently, but been doing 3 x weekly

warm up: animal crawls, rope, monkey bars, box jumps all x 4

Strength: deadlift and press 3x6RM

deadlift - 120Kg
press - 50Kg (last set finished with 2 push presses!)

WOD

5min amrap 4 x pullup, 5 x pressup
1min rest
5min amrap 6 x sit-up, 6 x squat
1min rest
5min amrap 4 x thruster (40Kg), 5 x burpees