Strict pressing, barbell rowing then a fun bodyweight cardio blow out to set you up nicely for the weekend..

Strength

Shoulder Press  5 x 40%, 5 x 50%, 5 x 60% (Tempo 2-0-1)

Barbell Row 3 x 8 reps

*use 90% of 1RM

WOD

” Middle Earth ”

Run 800 m

then 3 rounds of :

15 Toes To Bar

15 Burpee

then

Run 800 m