WU:/ 2x200m run rest 10 sec between

10 candlestick rocks

2×10 sec down 10 sec up push up

10 jump squats (go for height!)

Strength:/  Work to 80% of 1rm back squat then 3×1 at 80%

Work to 80% of 1rm Deadlift then 3×1 at 80%

WOD:/   3RNFT

10 back ext

10 Strict T2B

5-10 Muscle up Transition (Pull below the chest!)

ME Wall Sit

5-10 PERFECT Kip swings