Warm-up:

200m run, then 3rds of:

5 nose to wall squat, 5 strict pull-up, 6 push-up to spiderman

Strength:

Front Squat

10×60%, 10×65%, 10×70%

WOD:

1000m row

400m run

40 Back rack barbell lunges  (45/35)

30 T2B

20 Air squat