Warm-up:
200m run then 3rds of:
5 Thruster (45/35)
6 OH Narrow Grip BB Lunges
6 Superman

Strength:
Back Squat
8×65, 6×75, 4×85, 4×90%

5rds
Against a 3min clock,
400m Run + ME Wall Ball in remaining time
Rest 2min

Finish:
3 sets of:
25 Banded Hamstring Curls