Warm Up:
3 steady rounds:
-Row 10 calories
-30 second plank hold on rings

Strength:
Deadlift 3×5
(65/75/85%)

Conditioning:
Run, 800 m
— then —
-21 Box Jumps, 30/24 in
-21 Ring Push-ups
-15 Box Jumps, 30/24 in
-15 Ring Push-ups
-9 Box Jumps, 30/24 in
-9 Ring Push-ups
— then —
Run, 800 m