Pre-WOD: 5X3 Push Press - 3RM was 195. At least I stopped there. MAYbe could have gone 205 but it woulda been ugly.

For Time:
-200 Meter Run
10-8-6-4-2 Push Press @ 115
(run before each set)

Post WOD:
-30 T2B
-10 Muscle ups or (20 Strict Pull Ups & 20 strict Ring Dips)

[did 6 MU's - sets of 2, then 8 strict pullups and 8 ring dips]