Warm-up:

200m run, then 3rds of

6 ring rows, 10 walking lunges, 10 hollow rock

Strength:

Back Squat

5×40%, 5×50%, 3x 60%, 3×80%, 3×85%, 3 or more x 90%

WOD: Partial Event 4

15-9-6-3

Strict HSPU*

Front squats  (Rx 135/95) (RTG 195/125)

Burpees

*No kipping allowed. Find a scale that allows you full range of motion.