Strength:

7×3 back squats (all 7 sets should be preformed at 85%)

 

WOD:

For total reps:

3 min max effort

clean and jerk (135/95) any way

rest 90 seconds

3 min max effort

max calorie row

rest 90 seconds

3 min max effort

5 pull ups

5 box jumps (24/20)