Start off today with weighted step ups. Perform 6 reps (3 each leg) on the minute for 12 minutes. For the load, use a barbell held in the front rack position. Scale the weight as needed.
Rest 5-10 minutes then perform the following for time:
3 rounds for time of:
10 dead lifts at 225lbs
15 deficit push ups (on 25 lbs plates)
20 box jumps
Post loads and results to comments!! Good luck!