Warm Up: Row 700 meters then 3 rounds of:

10 single leg squats (5 each leg)

10 good mornings

10 push press empty bar

Strength: Back Squat

1a. 5-7 reps @ 60%

5-7 reps @ 65%

5-7 reps @ 70%

Max effort@ 75%

1b. 3 rounds body weights sled drags

WOD: 4 Rounds for time

Run 1 big lap

12 Thrusters 95/65

12 Pull Ups