Strength
CF power
Deadlift
1X5 65%
1X5 75%
85% X5+

CF varied
Front rack walking lunges
3 x 10
(AHAP)

Metcon
For time:

3 rounds of:

250m row
12/8 HSPU
10 DL BW

Rest 1 min between rounds

After 3 rounds rest 2 min and then compelete

50 push ups