Strength:

1) Speed back squat: 4 x 6, all sets complete in under 8 seconds

2) Weighted strict ring pull-ups: 4 x 5

3) Weighted strict ring dips: 4 x 5

WOD: Perform at a consistent pace

200 Meter run

20 Box jump overs (24″/20″)

8 Alternating Turkish get ups (24/16kg)

50 Double-unders

20 GHD back extensions 

x 4