Warm-up:
200m Run then 3rds of:
4 Push-up to Inchworm
6 Superman
6 Single Arm Oh KB Lunge (each)

Strength:
Push Press 3 x 8 @70%

21 Thrusters
21 Pull-up
400m Run
15 Thrusters
15 Pull-up
400m Run
9 Thrusters
9 Pull-up
400m Run