WARM UP 400m Run 3x: 10 Air Squats :30 Squat Hold 10 Ring Rows :30 Bar Hang 10 Good Mornings STRENGTH 15 min to Find 10 RM Back Squat then 1 set of 10 @ 90% of 10 RM WOD 4 Rounds: 200m Run 20 WBS (20/14) 15 Pull-ups