Warm-up:
200m run, then 3 rounds of
5 nose to wall squats, 5 strict pull-ups, 10 hollow rock
Strength:
Push Press 5×40%, 5×50%, 3×60%, 5x 6o%, 5×65%, 5×70%
WOD:
4 rounds for total time
8 HSPU
10 Ball slam (25/15)
12 Ball slam sit-ups
200m run
Rest 1min