Performance:

Front Squats 5×1 @ 95%

800m Run

20 OH (45/25) Lunges

10 Ring Dips

400m Run

20 OH Lunges

10 Ring Dips

200m Run

20 OH Lunges

10 Ring Dips

Fitness:

Front Squats 3×5

600m Run

20 OH (25/10) Lunges

5 PB Dips

200m Run

20 OH Lunges

5 PB Dips

100m Run

20 OH Lunges

5 PB Dips