Strength:

Back squat

5@40%, 5@50%, 3@60%

3@80% , 3@85% , 3 or more@90%

WOD:

15 HSPU, 20 T2B, 25 air squat, 200m run

10 HSPU, 15 T2B, 20 air squat, 400m run

5 HSPU, 10 T2B, 15 air squat, 600m run