Warm-up:
200m run then 3rds of:
10 Glute Bridge with kick out
6 Push-up to spiderman
10 Walking Lunge

Strength:
Back Squat
8@65%, 8@70%, 6@80%, 6@85%

WOD:
3rds
400m run
20 Front Rack Barbell Lunges (125/85)
10 Strict Pull-up (no chin-ups)