STRENGTH

1 x 20 push press @ 50%

2-5 Rope Climbs
1 x 10 push press @ 70%

2-5 Rope climbs
WOD

shuttle run 10 lengths (across the lot and back 5 times)
200m row
10 burpees
10 thrusters (95/65)

shuttle run 8 lengths
200m row
10 burpees
10 thrusters

shuttle run 6 lengths
200m row
10 burpees
10 thrusters

shuttle run 4 lengths
200m row
10 burpees
10 thrusters

shuttle run 2 lengths
200m row
10 burpees
10 thrusters