Warm-up:

400m Run/500m Row/400m Ski/.8m Bike

a) 3 Rounds not for time:

5-8 Strict Chin-ups (scale to negatives)
5-12 Push-ups (full ROM no knee push-ups)
:20 Hollow rock or hollow hold

or

b) 3 Rounds not for time:

8 Strict Press with bar
10 Ring rows
12 KB Goblet Squats

1.

For time:

400m run
21 Back squat (225/155)
400m run
15 Back squat
400m run
9 Back squat
400m run