Strength

8×3 Weighted Pull-Ups 

Try to add a few pounds from last time.  If you are not quite ready for weighted pull-ups yet, work the bands or do strict bodyweight pull-ups. 

WOD

AMRAP in 12 Minutes

12 Push Press 115/75lbs
15 Box Jump 24/20″

Off Ramp WOD

Work the same movements today.  Ideally, choose a weight you can get through all of the reps unbroken while fresh and without having to do push jerks. Use a box height that allows plyometric box jumps if possible.