Warm-up:
200m run then 3rds of:
4 Push-up to Spiderman
5 Chin-up
6 OH Plate Step-up

Strength:
Back Squat
5@60%, 3@70%, 2@80%, 2@90%, 1@95%

WOD:
4rds
8 Alt KB Snatch (53/35)
18 Goblet Hold Reverse Lunges (total)
4 Box Jump (30/24) *Step-down ONLY

Finish:
3sets
8 KB Row
10 Hollow Rock