Warm-up: 200m run then 3rds of:

5 strict chin-ups, 5 strict HSPU, 10 OHS with PVC

Strength:

Overhead Squat 5-5-3-3-2

WOD:

1min AMRAP

DU

Rest 1min

3min AMRAP

10 OH plate step-up to box (45/25)

5 burpee to plate

Rest 2min

3min AMRAP

10 ball slam (25/15)

5 box jump (24/20) *must step down, no jumping down

Rest 1min

1min AMRAP

DU