Warm-up:
200m Run then 3rds of:
Wall Walk + 30sec Nose to Wall Hold
5 RDL
5 BB Row (45/35)

Strength:
1a) Deadlift 8 x 60/65/70%
1b) Seated Unsupported Strict Press 3 x 8

WOD:
100 DU Buy-in,
Then,
4rds for time
10 Alternating DB Snatch (25/15)
5 Box Jump (30/24) Step-down only
10 Single Arm OH Walking Lunges
5 Box Jump
Then,
600m Run Buy-out