Strength:

Front Squat

5×40%, 5×50%, 3×60%, 5×75%, 3×85%, 1 or more x 95%

WOD:

800m run

150 Single unders  (treat this as active recovery)

800m run

150 Single unders

400m run

100 Single unders

400m run

100 Single unders

200m run

100 Single unders

200m run