Warm-up:
50 Alternating Box Step Ups
Strength: 15:00
Back Squat 3×5 @70-80% from 3RM
Weight should be easy, work on your technique, make those squats perfect.
3 RFT:
400m Run
30 Medball Sit-ups 10/6kg
Mini ROMWOD
2:00 R-Side Half Saddle
2:00 L-Side Half Saddle