Warm-up:
200m Run then 3rds of:
30sec OH Bamboo Bar Hold
8 Weighted Step-ups
6 Chin-up

Strength:
Press 3 x 4-5 reps @ 83-85%

WOD:
600m Run
15 Box Jump (24/20) *Step down only
5 Strict HSPU
400m Run
20 Box Jump
10 Strict HSPU
200m Run
25 Box Jump (24/20)
15 Strict HSPU