Warm-up:

200m run, then 4 rounds of 5 push-up, 5 v-ups, 5 air squats

Strength:

Back squat

5×40%, 5×50%, 3×60%, 5×75%, 3×85%, 1 or more x 95%

WOD:

1 min pull-up

Rest 1 min

1 min KBS (53/35)

Rest 1 min

Run 800m