Warm-up:
200m run then 3rds of:
5 Bridge Up with 5sec hold
10 Hollow Rock
5 Strict Ring Dip

Strength:
1a) Press 3×1-2 reps @95%
1b) Single Arm-DB/KB Row 3×8 each arm (heavy)

WOD:
500m row Buy-in
Then, 4rds of:
10 Pull-up (Rx+ C2B)
8 Push Press (Rx 115/75 Rx+125/85)
*If you choose Rx+ you must do both movements at Rx+