Warm-up:

200m run then 3rds of:

5 strict HSPU

30sec L-sit

10 step-ups

Strength:

Front Squat

5@70%, 5@75%, 4@80%, 4@85%, 3@90%, 5@75%

WOD:

500m row

then 5 rounds of

10 Wall ball (20/14)

10 KBS (53/35)

(RTG option: If you choose it, both movements must be done at RTG  30/20 and 70/53)