A. Weightlifting:
Long sitting strict press 5×5, go up in weight each set
 
B. MWOD:
Crossover Activation 90/90, 8 reps (2 sec hold at end range)
Crossover Activation Scaption, 8 reps (2 sec hold at end range)
*Athlete choice mobility
 
C. WOD:
8 rounds for time:
5 strict press (35/55)
200m run
 
D. Post-WOD Recovery:
Crossover Recovery 90/90, 10 reps, 6 sec negative
Crossover Recovery Scaption, 10 reps, 6 sec negative
*Tricep smash/ calf smash