Warm up: 400m run 3 rounds 2 over the box jumps 4 T2B/T2rings 8 walking lunges with torso rotation WOD: 4 rounds 300m row 10 box jumps 30″ 20 GHD sit ups Powerlifting: A1. 3 x 5 shoulder press @ 88% 1RM, rest 3 minutes A2. 3 x 5 front squat @ 88% 1RM, rest 3 minutes B. 3 x 10 glute-ham rasise, rest 2 minutes
