5 min chill Assault bike+5 min of :20 sprint/:40 chill+800 m run
A) power clean + hang power
1 every :90 x 15
B) Back Squat 5×5 at 85%
C) spend 5 minutes in a good handstand. Freestanding or against the wall is fine.
D) class WOD (but bump to 50 reps of each)
400 m run+20 CTB or 20 ring rows
Rest 1 min between rounds.
Bench press 5×10
Weighted glute bridge 5×10