Warm-up:
200m run, then 3rds:
30sec box shoulder stretch, 4 wall walk

Strength:
1a) Push Press 5×60%, 5×65%, 5×70%, 5×75%, 4×80%, 4×85%
1b) Weighted strict pull-up x 6 reps

WOD
4rds for time
7 Strict HSPU
8 Box jump with step down only (24/20)
9 C2B
100m run