Warm-up:

400m run, then 2 rounds of: 10 strict T2B and 10 step-ups

Strength:

Back Squat

5×40%, 5x 50%, 3x 60%, 5×75%, 5×80%, 5 or more x 85%

WOD:

1000m row

25 box jumps (24/20)

30 sit-ups

25 front squats @65% of 1RM

30 sit-ups

15 box jumps

30 sit-ups

15 front squats