Warm-up:
Run 400m
30 Air Squats
20 Barbell Rollouts
30 Overhead Squats
Run 50m
Lunge 50m
Strength:
Deadlift 5-5-5-5-5 @ 80% 1RM
Split Jerk 5-5-5-5-5@ 80% 1 RM
WOD:
10 Min AMRAP
Ring Row 12
Ring Push up 12
You can do this without rings just do inverted rows and regular pushups
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