Warm-up: 200m run, then 3rds of:

5 parallette pass thrus with push-up/dip, 10 BB overhead lunges

Strength:

1a) Strict Press 6×75/80, 4×85, 3×90, 2×95, 6×75%

1b) Weighted narrow grip strict chin up x 5-6 reps

WOD:

5rds

200m run

10 box jump (24/20)

10 ring dip (no more than red band or scale to box/parallette)

10 ball slam (25/15)