400m run
into
2 sets
:30 squat holds
:30 Front rack stretch(barbell on back)
5 front squats with empty bar

Strength / Accessory
back rack step back lunge, 3x12 alt steps 135/95; rest :90

For time:
30/24 cal assault
20 db box step overs 50/35, 24"/20"
10 ring muscle up
20 db box step overs
150’ hsw

*scale
box height and DB weight
RMU - 30 ctb/pullups,  30 bench dips
if no hs wak
1:30 accumulated HS hold of not that, 150 front rack lunge with DB