Warm Up:
20 Mt Climbers
20 High Knees
20 Butt Kicks
10 each Arm, Wrist, Hip,and  Knee Circle's
Low Lunge (elbow to inner arch of foot) to Hamstring Extension
7 down to 1 Monster Walk Banded below Knee 

Mob: Foam Roll Quads

Strength
3X3-6 Reps BackSquat @80% of 1RM

WOD
Bergeron Beep Test
EMOM for as long as you can complete al reps
7 Thrusters 75/55# 
7 Pull Ups
7 Burpees
Scale as needed. 

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