Warm-up:
200m Run then 3rds of:
8 Good Morning
10 Back Rack Lunges
12 Hollow Rock

Strength:
1a) Deadlift 8@60, 8@65, 6@70, 4@75-80%
1b) Single Arm DB/KB Row x 8 each AHAP

WOD:
60sec Wall-sit Buy-In
50 Russian KBS (Rx 53/35 Rx+ 70/53)
40 Anchored Sit-ups (hold KB w/ feet)
30 Front Rack Forward Lunges (115/75)
20 SDHP (115/75)

Finish:
2-3 sets
500m Row
Rest as needed