Warm-up:
200m Run then 3rds of:
12 Bird Dog
8 Single Arm OH KB Lunge Steps
10 Scap Push-ups

Strength:
6 sets
Push Press + Push Jerk + Jerk

WOD:
4rds for overall time
300m Run
10 HSPU
30 DU
Rest 1min

Finish:
3 sets
30sec Box Shoulder Stretch
30sec Banded Hip Flexor/Quad Stretch (each leg)