Warm up with squats, pushups and stretches

2-4-6-8-10-12-14-thrusters @ 95#
14-12-10-8-6-4-2 pullups supposed to be weighted but I did body weight

Time 8:34

Run:

4x100m at 50%
3x100m at 70%
2x100m at 90%
2x100m at 50%