Warm-up:

200m run, then 3rds of:

5 ring push-up, 6 nose to wall squats, 7 hollow rock

Strength:

Back Squat

10×60%, 8×65%, 6×70/75/80%, 4×85%

WOD:

3rds

5 OHS (115/75)

15 DU

3rds

5 Front squat (115/75)

10 Box jump (24/20)

3rds

10 Ball slam (25/15)

100m run