Strength
Push Press for load:
#1:10 reps
#2: 8 reps
#3: 6 reps
#4: 4 reps
:15 bike/row/VC hard after each set
rest :60
Accessory
4x
12 kb/db floor press
12 gorilla row/ bent over row (6/6)
15 kbs
200m run
Rest :60
For load, build as you go
WOD
Run 800m