Warm-up:
200m run then 3rds of:
8 False Grip Horizontal Ring Row
8 RDL w/ 2 DB/KB (heavy)

Strength:
Deadlift 5@70%, 5@75%, 2×3@80%

WOD:
4rds for time:
400m run
15 C2B
10 KBS (53/35)
5 Russian KBS