Warm-up:

200m run, then 3rds of:

5 nose to wall squat @3311, 30sec HS hold, 10 split squat jumps

Strength:

Back Squat Deload 5x 65%, 70%, 75%

WOD:

100 DU (2:1)

5 MU*

10 Plyo push up

15 Reverse burpee

25 Thruster (Rx 125/85, Rx +155/105)

15 Reverse burpee

10 Plyo push up

5 MU

100 DU

*Scale MU to 10 STRICT chin-up + 10 dip