Warm-up:
200m run, then 3rds of:
6 Ring Push-up
30sec Bamboo Bar Overhead Stability Hold or Walk

Strength:
Push Press
2@ 85/90/95%

4rds
5 Strict HSPU *
100m Pinch plate carry (25/15)
5 Strict HSPU
300m run

*Scale to L-seated DB/KB/Barbell press (heavy as possible)