Pacing is key and coming up with a plan before starting is important. KB weight should be light enough that athletes can perform sets 10-15 reps UB. Break up all movements into mangeable sets and keep a consistent heart-rate for the entire workout.
Strength
1) 1-Arm DB Rows: 3 x 10 ea. Rest 60s.
2) Close Grip Floor Press: 5 x 5 @moderate weight. Pause for 1 ct when elbows touch floor. Rest 90s.
WOD
Every 5:00 x 3 Sets
50 Double Unders
50 Wallballs (20, 14)
Rx+:(UB Movements)
L2: (30 Reps per set of Wallballs) (60s of DU attempts per set) (14, 10)
L1: (25 Reps per set of Wallballs (2x Single Unders) (10, 8)
*Score = slowest split
Extra Credit
100 Single Arm Banded Pushdowns each
https://youtu.be/9RlXZVIT8FM?list=PLAjbIBvZkJGFAQGaF0Lx0yEaUgccGmbGt