Warm-up:
200m Run then 3rds of:
12 Shoulder Taps
10 OH Plate Step-ups
10 Hollow Rock

Strength:
Push Press 3×85, 2×90, 1×95%

WOD:
3rds
400m Run
30 Russian KBS (53/35)
20 Push-up
10 Box Jump (30/24)

Finish:
3 sets
Single Leg RDL x 8 each
Deadbug x 20