Warm-up:
200m run then 3rds of:
4 Push-up to Spiderman
5 Narrow Grip OHS @3311

Strength:
Back Squat
5×60%, 5×65%, 3×70%, 3×75%, 3×80%

WOD:
1min ME Thruster (95/65)
1min Rest
1min ME Lateral Burpee Over Barbell
1min Rest
1min ME Box Jump (step-down only) 24/20
1min Rest
Then,
4min AMRAP
6 Thruster (95/65)
6 Lateral Burpee Over Barbell
6 Box Jump (step-down only) 24/20