Warm-up:
200m run then 3rds of:
4 Push-Up to Spiderman
5 Glute Bridge @ 2114
6 Hollow Rock

Strength:
Back Squat
6 x 60%, 65%, 70%, 75%, 80%

WOD:
3rds for time
10 Front Rack Lunges (115/75)
100m sprint
20 KBS (53/35)
100m sprint