Warm-up:

200m run, then 3rds of:

5 parallette pass thru w/ push-up & dip, 15 DU

Strength:

Push Press

5x 60%, 65%, 70%, 75%, 80%

WOD:

0-5:00 800m run

5-10:00 30 STRICT pull-up

10-15:00 40 burpee

15-20:00 30 S2OH

20:00 800m run