Strength: Push press 5sets, 5 reps

After the past two weeks of arms only, you’re going to finally get to do what feels natural, add in that “dip drive” of those legs.
WOD:

Alternating 8min Tabata
Russian KBS 53/35
Air Squats

If you haven’t done it before, Tabata is 20 seconds of work followed by 10 seconds of rest (followed by 20 seconds of work and 10 seconds of rest).  Don’t let the coach catch you resting during your 20 seconds of work!