General Warm-up:

1000m Row/800m Run

Group Mobility

Strength:

Back Squat
1 X 8 @ 65% of 1RM
1 X 8 @ 70% of 1RM
1 X 6 @ 80% of 1RM
1 X 6 @ 85% of 1RM

WOD:

2 Rounds for time of:
400m Run
15m Handstand Walk
400m Run
30 Situps