Warm-up:
200m Run then 3rds of:
6 OH Plate Step-up
6 Roll to Candlestick

Strength/Skill:
4 sets
Bulgarian Split Squat x 6 each @3111 AHAP
Rest 30sec
Rope Climb x 2
Rest 30sec
L-sit x 30-45sec
Rest 30sec

WOD:
500m Row Buy-in,
Then 3rds of:
15 V-ups
30 Russian KBS
60 DU
Rx 53/35 Rx+ 70/53