WARM UP 3x 200m run/row 20 walking lunges 30s lunge-instep hold (each side) 30s couch stretch (each side) 5 strict pull ups STRENGTH 5 rep tempo front squats 2second hold at the bottom Heavy but perfect, build in weight 10min WOD 100 DU (200SU) 40 KBS (24/16) 30 sit ups 20 WBS (20/14) 10 T2B