Strength
A1 – Bench press
-6-6-6-6

A2 – Tricep kickbacks
-4 x 10/arm

Workout
3 RFT
400m run
20 DB Overhead lunges – (50/35)*
*Do 10 on one arm, then 10 on the other.

If you cannot hold the weight overhead for all 20 reps, scale down to a weight that allows you to keep it overhead for the whole workout.