Warm-up:
200m run, then 3rds of:
30sec HS Hold
5 Strict Chin-up
10 Jumping Air Squat

Strength:
Push Press 3×5 @75%

WOD:
200m Run
21 Thruster (95/65)
9 Pull-up
200m Run
15 Thruster
15 Pull-up
200m Run
9 Thruster
21 Pull-up