warmup
run around the block
mobility

Strength
Back Squat
5 reps at 75% of 90% of your 1 Rep Max
5 Reps at your 80% of your 90% 1RM, and finally finish with
5 plus as many reps as possible at 85% of your 90% 1 Rep Max

WOD
Max rounds in 7 minutes
7 thrusters 95/65 (levels 3+4) 65/45(levels 1+2)
7 box jumps