Start at 60% of 1RM Deadlift. Level load across all sets. Linear progression each week. Target a 2.5kg increase each week if your working sets are below 100kg. Target a 5kg increase each week if your working sets are above 100kg.
3xME strict Pull ups ( use a band if needed to get full range of motion, no more than 12 reps per set if you can do more use a lighter band)
6 Deadlift @ 60%
12 box jump overs