Warm-up:
200m run, then 3rds of:
30sec HS hold, 5 Narrow-grip chin up, 5 Nose to wall squat @3311

Strength:

1a) Push Press 3×12 @ 70%
1b) KB/DB row 3×10 each arm

WOD:

15min AMRAP

200m run

20 Single-arm Russian KB swing (53/35)

15 Push-up

10 Box jump (24/20)

5 S2OH (Rx 135/95) (Rx+ 165/115)