Warm-up:
200m run then 3rds of:
4 Push-up to spiderman
5 Glute Bridge @2114
6 Hollow Rock

Strength:
Back Squat
8×60%, 65%, 70%, 75%

WOD:
Row 1000m
Then 3rds of:
10 Ring Dip
8 Burpee
6 Front Squat (155/105)