Warm-up:
200m Run then 2rds of:
10 OH Plate Box Step-up
4 Push-up to Spiderman

Strength:
Back Squat
6×70/75/80, 4×85, 3×90, 6×75%

WOD:
3rds
25 Wall Ball (20/14)
25 Pull-up
25 Russian KBS (53/35)