Warm up: P1: 200m row P2: 8 walking lunges with plate OH, 4 burpee box jumps complete 2 rounds WOD: A. 30 Turkish Get Ups (not for time) 24kg/16kg, alternating arms B. 15min AMRAP 10 KBS 32kg/24kg 10 box jumps 24″ 10 ring dips Powerlifting: A. high bar back squat 1×5 @70%, 1×3 @75%, 1 x max reps @85%, rest 3minutes between B. weighted pull ups 3 x failure – 1 reps @70%, rest 3minutes between C1. 3×10 glute-ham raises, rest 30 seconds C2. 310 evil wheels, rest 30 seconds
