Warm-up:
200m Run then 3rds of:
45sec Nose to Wall HS Hold
10 Hollow Rock
6 Push-up to Spiderman

Strength:
1a) Bench Press 5×3
1b) Strict Weighted Pull-up 5×5

WOD:
3min AMRAP
10 OHS (115/75)
20 DU
Rest 2min
3min AMRAP
10 Ring Dip
15 Ball Slam (25/15)
Rest 2min
3min AMRAP
10 Push Press (115/75)
10 Box Jump (24/20) Step-down only