Warm-up:

200m run, then 3rds:

8 air squat, 8 strict T2B

Strength:

3×10 Front Rack Barbell Step-ups

WOD:

12min AMRAP

Move up the ladder – reps are 2,2, 4,4, 6,6, 8,8 etc……

Power Clean + Push Jerk (must be a push jerk)

Pull-up

Rx 135/95  RTG 155/105 and C2B