Warm-up:

200m run then 3 rds of:

5 strict HSPU, 30sec L-sit, 10 alternating pistols

Strength:

Front Squat

5×60%, 5×65%, 5×70%, 5x 75% 4×80%, 4×85%

WOD:

For Total Reps:

4rounds  (16min) of 30 seconds work:30 seconds rest

Minute 1- Rope climb

Minute 2- Wall ball (20/14)

Minute 3- Sit-ups

Minute 4- Row for cal