Warm-up:
200m Run then 3rds of:
8 Glute Bridge w/ kick out
4 Reverse Burpee
4 Push-up to Spiderman

Strength:
Front Squat
5×70, 5×80, 3x 2×85, 1×90, 1×100%

WOD:
“Karen”
150 Wall Ball (20/14)

Finish:
3rds
20 Banded HS Curls
6 KB/DB Row @2111 (heavy)
30sec L-sit
6 Strict Ring Pull-up