Warm Up: 
Run 400m, 100 Single Unders or 25 Double Under Attempts, 20 Air Squats, 20 Over Head Squats (PVC or weighted bar), 20 GHD Sit Ups, 20 Push ups, 10 Hand Stand Attempts, Stretch on your own

Over Head SquatDemo Video (courtesy CrossFit)

10 minute Squat with K. Star/Mobility WOD

5 Rounds for time of:
25 Push Press, m75# / w45#  Demo Video (courtesy CrossFit)
Run or Row 400 meters

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“If one can stick to the training throughout the many long years, then will power is no longer a problem. It’s raining? That doesn’t matter. I am tired? That’s besides the point. It’s simply that I just have to.”
– Emil Zatopek