Warm Up
3 sets
10 steps death march
8 dual DB push press @ 20X0
6 box jumps
100m run- accelerate every 25m- no all out sprint


Strength Set
3 sets
front rack cyclist squat x 8 reps @ 31X0
chainsaw rows x 8/side @ 20X2

then..

3 sets 
snatch grip Romanian Deadlift x 8 reps @ 3X01
goblet 1 1/4 squats x 8 reps @ 3111


WOD
"Lungster"
AMRAP 10
10 Box Jumps (24/20″”)
10 Single Arm DB Lunge Thruster* (5 each arm)  50/35  35/20
https://youtu.be/nesSnPepNWE