-Warm Up-

 

3 rounds

 

200m run

7 boot straps

5 Cossack squats

7 sumo inchworms with a push-up

 

-Strength- 

 

Back Squat

 

7-7-7-7-7-7 @ 80%

 

-WOD-

 

3 Rounds for Time

 

400m run

21 burpees

12 thrusters