Warm-up:

200m run, then 3rds of:

30sec L-sit, 10 ring push-up, 10 BB step-ups

Strength:

Push Press

6×75%, 6×80%, 4×85%, 3×90%, 2×95%, 6×75%

4rds for time

300m run

15 Pull-up

15 Sit-up

5 S2OH (Rx 135/95)