Warm up: 10 burpees and 500m run

Mobility: side lunges and squat warm up

Strength: squats – 10 on bar – 6 at 50% – 6 reps x 3 sets at 70%

18:00 AMRAP:

• 5 burpees 
• 5/5 KB rows
• 5 KB swings 
• 10 jump squats
• 20 opposite toe touch 

Optional finish if you have time:

Bench press 3×3 board 9 rep burnout and a 1,000m row