Warm-up:
200m Run then 3rds of:
10 Glute Bridge
10 Single Arm OH Walking Lunge

Strength:
Back Squat 8 x 65/70/75%

WOD:
400m Row
then 4rds of:
10 Thruster (95/65)
10 T2B

Finish:
3 sets
Bottoms Up KB Carry x down and back gym length each arm