Strength

3 sets of:

 Front-Foot Elevated Split Squat x 6-8 each leg
 Ring Push-Ups x 8-10 reps
 GHD Sit ups x 12-15 reps

WOD

Four sets for max reps against a 3-minute running clock of:

 Run 400 Meters
 Max Reps Dumbbell Man-Makers (22.5kg/15 kg)
 Rest 2 minutes