SWOD: Box Jumps 10x3 @ 75% of 1rm from sitting position.
Metcon: 1 deadlift every 30 seconds for 15 min @ 75% of 1rm.
(5 burpee penalty for every missed rep)
For the strength WOD, make sure that in the sitting position, your hip is just below the top of your knee. Then rock back on the box, as you come forward, make sure you place your feet flat on the ground as you use the momentum to execrate your body into the box jump. Get after it!