Warm up

3 Rounds

4 x Running accelerations (walk-jog-run-sprint-run-jog-walk)
12 x MB Lunges
12 x MB Thrusters
6 x Pushups

Strength

Single Leg Deadlift

4 reps per side working on quality
(spend about 20 mins working on these)

WOD

3 Rounds (lol)

15 x Thrusters
15 x Burpee Over Bar
200m x Run