Warm-up:
200m run then 3rds of:
10 Glute Bridge @ 1114
8 OH Plate Step-ups

Strength:
Every 3min for 15min
Front Squat
5@70% 4@80% 2@85% 2@90% 1@100-101%

WOD:
3rds (15min total)
60sec Row for Cal
15sec Rest
60sec Push-up or Ring Push-up or Strict HSPU
15sec Rest
60sec Ball Slam (25/15)
90sec Rest