Warm-up:
200m run then 2rds of:
20 Bird Dog
10 Glute Bridge @1113

Strength:
Back Squat
3 x 80/85/90

WOD
3rds
7min cap
15 Thrusters (95/65)
12 Burpee

Finish:
2 sets
25 Banded Hamstring Curls
20 Wrist Curls w/ Barbell