Strength: Push Press 5x3
WOD: For Time
Run 400 Meters
10 Toes to Bar
20 Pistols
30 Grass Hoppers
40 Box Jumps
30 Grass Hoppers
20 Pistols
10 Toes to Bar
Run 400 Meters
REC: 15 Muscle Ups for time, or coach led muscle up work
Here's a video on the Grasshoppers: