Strength: Overhead work from the rack. 1 push press + 1 split jerk. Do a few warm up sets to get a good feel for the complex, then complete 8 singles (8×1). Continue to add weight as your confidence builds and form maintains.
WOD: 6 run intervals with 90 second rest between
1 interval = start at the 100m cone (where the straight away starts at track) and jog to the 400m cone. Turn around and immediately SPRINT back to the 100m cone to start your 90 second rest. Try to get faster each time. It can be done. If you have your own timer, it will be easier to track.
Mandatory Extra Credit: Stretch and rollout your legs.