Warm-up:
200m run, then 2rds of:
10 Glute Bridge w/ kick out
6 Push-up to Spiderman

Strength:
Front Squat
6@65%, 4@75%, 2@85%, 2@90%
*Super-set with 6 KB Row each arm (heavy)

10min AMRAP
8 Push-up
10 T2B
12 Ball Slam (25/15)
14 Lunges with ball

Finish:
3 sets
15-20 Wrist Curls (45/35)