Warm-up:
200m run then 3rds of:
8 OH KB Lunge
4 Push-up to Spiderman
10 Hollow Rock

Strength:
Back Squat
3@75, 2@80, 1@85, 3@80, 2@85, 1@90, Max Reps @ 80%
You may only pause long enough at the top for one full breath before going into the next squat. If you take longer then one breath, your set is complete. Stop there.

EMOM x 12:
30seconds of work/30seconds of rest for max reps each round
1) Row for Cal
2) Thrusters (95/65)
3) Strict Chin-up

Scores areL
1) Total cal rowed
2) Total thrusters
3) Total chin-up