Warm-up:
200m run then 3rds of:
30sec L-Seated Dead Hang
30 DU
30sec Box Shoulder Stretch

Strength:
Shoulder Press
8@60% 6@70% 4@75% 2@80% 2@85%

WOD:
800m Run
21 Strict HSPU
21 Box Jump (24/20)
600m Run
15 Strict HSPU
15 Box Jump
400m Run
9 Strict HSPU
9 Box Jump