Strength

Back Squat (31X1) 8-8-8-8 Building

Then

8 @ 90%

METCON

3 Rounds for Time
3/2/1
15 Thrusters, 45/30, 30/20, 20/15kg  (10 REPS)
200m  Run
15 Chest-to-Bar Pullups/Pull-ups/Jumping Pull-ups
200m  Run

TIMECAP: 12:00