STRENGHT
Push Press 3-3-3+
Use the heaviest weight you can for each set.
Rest as needed between sets
WOD
For 3 cycles:
AMRAP in 5 mins of:
Run, 100 m
6 Alternating Dumbbell Overhead Lunges
4 Alternating Dumbbell Devil Press
Rest 1 min between each cycle.
For each cycle continue the AMRAP.