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
5 C2B
10 T2B
20 WBS
30 sit ups
40 KBS
100 DU (200 SU)