Warm-up:

200m run, then 3rds of:

6 push-up to spiderman, 6 narrow grip BB OHS, 6 v-ups

Strength:

Front Squat

10×60%, 8×65%, 6×70/75/80%, 4×85%

WOD:

500m row, then:

21-15-9

Thruster (Rx 95/65) (Rx+ 125/85)

T2B