Strength: Deadlift 3 x 10 Reps
Note: Your warmup sets should be sets of 10 to help gauge what you'll be able to use on your work sets.
WOD: 5 Rounds for time of the following barbell complex: *
9 Hanging Power Cleans 135/95
9 Front Squats
9 Push Press
* If and or when the bar is dropped to the ground...read: touches the ground at all after you pick it up the first time -- run 400 Meters each time.
Knowing the penalty...you should consider using a weight that you're more capable of. Before you ask Mark Sparks...no...you don't get to use a PVC. Challenge yourself...you'll likely at least run three 400's.