Warm-up
3 Rounds of:
10 x Push-ups
10 x Band pull-a-parts
100m Run
WOD 1
Bench press 3RM, then 1 x Max effort @ 85% 3RM, 1 x Max effort @ 75% 3RM
WOD 2
10 x 100m Sprints
No more than 1 Min between efforts
Extra WOD
5-4-3-2-1 HSPU
Make these as hard as possible.  You can do deficit, strict, a combination of the two, or kipping.  If you can’t do HSPU, do DB Shoulder press.  2 Mins rest between efforts.