Warm up
3 Rounds
Run 200
10 Lunges
10 squats with a 1 second hold

Strength
Front squats
14 Minutes
1 set of 4 every 2 minutes (7 sets total- 28 squats total)
You should go moderately on this. There is time to recover. You will have time to warm up to good working weight

Wod
5 Rounds for time
4 Thursters 135/95
8 Hang power cleans 135/95
12 Front rack Lunges 135/95 (6 each leg)
40 Double unders