Warm-up:

200m, then 3rds of:

6 strict chin-ups, 6 nose to wall squats, 6 ring dips

Strength:

Back squat 10×60% 10×65% 10×70%

WOD:

500m row

then 3rds of:

12 Front rack barbell lunges (Rx 95/65 Rx+ 135/95)

10 Lateral burpee over the bar

12 T2B