Warm-up:

200m run, then 3rds of:

5 strict barbell press, 5 barbell thruster, 5 barbell row

Strength:

Front Squat

8x 60%, 65%, 70%, 75%

WOD:

90sec wall-sit  (any break from parallel during wall sit = 5 burpee penalty before beginning pull-ups)

then, 15-12-9-6

Pull-up

Wall ball 20/14

then, run 300m