Warm up-

2 rounds
Run 400
25 sit ups

Strength
Strict press, sets of 7

7,7,7,7,light weight, stirct.. good form 60 percent-ish
Between sets up do max strict pull ups, or ring rows.

Wod-

5 rounds for time
9 Thrusters 135/95
9 Pull Ups
Run 200