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