Warm up
30 second bike intervals- teams of two or three- get through 8 intervals.

Strength-
Strict press- warm up those shoulders before jumping into this
5 reps @ 65%, 5 reps @ %70, 5 reps %75, 5 reps %80 *****Last set do as many reps as possible at %85 percent*******

Wod-
“Diane”
Deadlift 225 lbs/185
Handstand push-ups
21-15-9 reps, for time

Still have gas in the tank- you shouldnt- but here is the extra work.
10 minute EMOM
SPRINT 100m, 7 burpees,