Warm-up:
200m run then 2rds of:
30sec HS Hold
10 Shoulder Dislocates
10 OHS w/ pvc

Strength:
Every 90sec for 9 sets
Push Press
4@60%, 3@65%, 3@70%, 2@75%, 1@80/85/90/95/101+%

WOD:
500m Row
20 S2OH @ 60% of 1RM Push Press
200m Run
15 Ring Dip
200m Run
10 Strict HSPU