Warm-up:

200m run then 3rds of:

5 strict pull-ups, 20 walking lunges, 10 hollow rocks

Strength:

Push Press

10×60%, 8×65%, 6×70%, 6×75%, 6×80%, 4×85%

WOD:

10 burpee pull-up

400m run

20 burpee pull-up

300m run

30 burpee pull-up

200m run