Warm-up:
200m run, then 3rds of:
30sec HS Hold
5 Strict T2B @2111
Strength:
1a) Push Press 3×10 @75%
1b) Single Arm KB Row 3×10 each arm
WOD:
For time
30 Cal Row
25 Power Clean (135/95)
20 S2OH
15 Burpee Box Jump (24/20 no higher!)
10 Muscle-up (sub 15 pull-up/15dip)
5 G2OH