Warm-Up:
200m run then 3rds of:
6 Ring Push-up
30 sec Bamboo Bar OH Hold

Strength:
Push Press
3@80/85/90%

WOD:
500m row
10 Ring dip
15 Box jump (24/20) *Step down only
20 Strict HSPU
25 Burpee
30 Russian twist
35 DU
400m run