Warm-up:
200m run then 3rds of:
5 Strict Chin-up
6 Thruster (45/35)
7 Good Morning

Strength:
Front Squat
6@65%, 6@70%, 6@80%, 6@85%

WOD:
4rds
6 Deadlift (225/155)
8 Ring Dip
10 Goblet Squats (53/35)
12 DU