Warm Up-
run 800 then
50 Air squats- Just like this

Strength-
Back Squat *deload week
4 sets of 10, If you finish early do a few more sets

Wod-
AMRAP 7 Minutes
600m Run Buy-In (to the end of the side walk where Byrd Street and the sidewalk meet)
12 Deadlifts (185/135)
12 Lateral over the bar burpees
Rest 4:00
Amrap 7 minutes
600m Run Buy-In
9 Deadlifts (225/155)
9 Lateral over the bar burpees
Rest 4:00
AMRAP 3 minutes
Max Burpees over your bar