Warm-up:

200m run, then 3 rounds of

5 nose to wall squats  (hold 5sec at bottom)

30-45sec  freestanding HS hold

Strength:

1a) Push press 10@55%, 8@60%, 6@65%,

1b) Horizontal ring row 3×6-8 reps

WOD:

600m run

30 Pull-ups

400m run

20 T2B

200m run

10 HSPU