Warm Up:
200m run then 3rds of:
5 Ring Push-up
10 Hollow Rock

Strength:
Strict Press
5-4-3-3-2

WOD:
500m row
400m run
Then 3rds of:
9 Deadlift (125/85)
7 Hang Power Clean
5 S2OH

Finish:
2rds
30sec Box Shoulder Stretch
30sec Rest