Warm-up:
200m run then 3rds of:
10 Lateral Monster Walks (each way)
6 Push-up to Spiderman

Strength:
Back Squat
10@60%, 8@70%, 6@75%, 4@80%

WOD:
4rds for time
6 Strict Pull-up
8 Front Rack Alternating Reverse Lunges (115/75)
10 V-ups
12 DU