Warm-up:

200m run then 3rds of:

30sec HS hold, 6 candlesticks, 10 OH plate step-ups (heavy)

Strength:

1a) Shoulder Press 10×60%, 8×65%, 6×70/75/80%, 4×85%

1b) 5 sets of 3-5 Ring pull-ups (use false grip)

WOD:

Lurong Paleo Challenge WOD 7

7min AMRAP

6 HSPU

8 KBS

12 SDHP