Warm-up:

200m run then 3rds of:

5 BB Good morning, 10 hollow rock, 10 horizontal ring row

Strength:

Deadlift

5×75%, 4×80%, 3×85%, 2×90%, 1×95%, 5×75%

WOD:

30-20-10

Wall ball  (20/14)

Flutter kick 2-count (60-40-20)

KBS (53/35)