Warm-up:
200m Run then 3rds of:
10 OH Plate Step-up
10 Hollow Rock
6 BB Bent Over Row @3112 (45/35)

Strength:
1a) Push Press 5-4-3-3-2
1b) Weighted Chin-up 5×5

2K Row for time

Finish:
3 sets
12 KB Walking Lunges (53/35 or AHAP)
8 Strict HSPU