Here is the workout!!

Warm Up:
800m Run/1000m Row/1600m Bike
D.R.O.M.S
10 Caterpillars
10 Reverse Lunges w/twist
10 Spidermans
10 Mountain Climbers
10 Hip Thrusters

Weight Training: Front Squat 8X8X8X2
Set of 8 @ 50% of 1RM
Set of 8 @ 60% of 1RM
Set of 8 @70% of 1RM
Set of 2 @80% of 1RM

Workout:
10 minute A.M.R.A.P
5 KettleBell Swings
5 Thrusters
5 Slamball
5 Air Squats

Cool Down:
400m Run/500m Row/800m Bike
Static Stretching
Rollout with Foam Roller/Lacrosse Ball
Ice Down

POST WOD Meal
POST WOD Lurong Living
POST WOD Protein
POST WOD Fish Oil