Warm-up:
200m run then 3rds of:
30sec HS Hold
5 BB Thruster
5 Strict Ring Dip @1112

Strength:
1a) Push Press 3@70%, 3@75%, 3@80%, 3@85%
1b) Single-Arm DB/KB Row 4×6 each arm

WOD:
Every 2:30 for 5 sets
200m Run
10 Push Press (115/75)
10 Push-up

(note times for each set)