Warm-up
3 Rounds of:
10 x Air squats
10 x DB Push press
10 x Ring rows

WOD 1
Front squat 5-5-5-5-5

WOD 2
30-20-10 for time of:
KB or DB Thrusters (Athlete’s choice of weight, but should be able to get the first 15 reps unbroken)
C2B Pull-ups

Core
4 x 10 Weighted Hip extensions

Extra WOD
8 x 200m Sprint
Start each sprint 2 Mins after the last one began.