Strength

3×2 Push Press.  Work up to to a 1RM following your work sets if you have time and are able.  New lifters follow the usual protocol, start with and empty bar and move up in small increments.  Perform 2-3 reps at each weight.  

WOD

40-30-20-10
Wall Ball Shots 20/14lbs
Sit-Ups

Off Ramp WOD

5 Rounds of 

15 Wall Ball Shots
15 Sit-Ups