Warm-up: 200m Run then 3rds of:

5 Ring Rows @2112

5 Sumo Deadlift with kettlebell @2112

10 Glute Bridge with single leg kick out and hold

Strength: 4 sets  

1a) Front Rack Dumbbell Bulgarian Split Squats x 6 each leg @3111 Rest 45sec between legs  

1b) Strict Supinated Grip Chest to Bar Pull-ups x 6 reps Add weight if easy.

Conditioning:

40/30 Calorie Assault Bike Buy-in,

then…

3rds of

5 Strict Pull-ups

15 Russian Kettlebell Swings 53/35

300m Run