Warm-up:

200m run, then 3rds of:

3 wall walks, 5 BB thruster, 7 hollow rock

Strength:

1a) Shoulder press 10×60% 10×65% 10×70%

1b) Horizontal ring row x 8 reps

60 sec rest between sets

WOD:

Against a 4min clock for 5rds (20min)

400m run

10 Push press @ 55-60%

10 C2B (RTG 3 MU)

*scale appropriately in order to give yourself at least 30 seconds rest in each round (so finish by 3:30)