Warm-up:
200m Run then 3rds of:
8 OH Plate Step-up
6 Push-up to Spiderman
20 Toe to Plate Jumps

Strength:
Back Squat
5@75 3@80 1@85%
5@80 3@85 1@90%

WOD:
21-15-9
Front Squat (125/85)
T2B
*After each couplet complete 30 DU

Finish:
3 sets of:
8 Bent Over BB Row
20 Banded HS Curls