Warm-up:
200m run then 3rds of:
45sec HS hold, 6 strict weighted chin-ups
Strength:
1a) Shoulder press 8×60%/65%/70%/75%
1b) Single arm DB/KB row x 6-8 each
WOD:
400m run
then 2rds:
15 KBS (53/35)
15 T2B
then
200m run
then 2rds:
15 KBS (53/35)
15 T2B
then
400m run