Warm-up:
200m Run then 3rds of:
10 Scap Push-up @ 2112
10 Deadbug
30sec Nose to Wall HS Hold

Strength:
Push Press 3×4 @85%

WOD:
10 Mr. Spectacular
12 Ring Dip
14 Ball Slam
200m Run
8 Mr. Spectacular
10 Ring Dip
12 Ball Slam
400m Run
6 Mr. Spectacular
8 Ring Dip
10 Ball Slam
600m Run