Warm-up:

200m run, then 3rds of:

10 PVC OHS, 10 hollow rock, 10 ring row

Strength:

Back Squat 5×40%, 5×50%, 3×60%, 5×75%, 3×85%, 1 or more x 95%

WOD:

8min AMRAP

30 DU

20 wall ball (20/14)

10 pull-ups