Warm-up:
200m run then 3rds of:
30sec HS Hold
8 Reverse Burpee

Strength:
1a) Press 3x 4-5 reps @85%
1b) Single Arm-DB/KB Row (heavy) 3×8 each arm

WOD:
“Cindy”
20min AMRAP
5 Pull-up
10 Push-up
15 Air Squat