WARM-UP:

400m run
Plyos

STRENGTH:

8 minute cut off/4 sets

Pull-up Complex

2 strict
4 kipping
6 chest to bar

WOD:

20 minute cut off

1200m run

30 power clean (115/75)

50 sit ups

30 SDHP (95/65)

20 burpees over the bar