Warm-up: 200m run, then 3rds of:

5 nose to wall squat @ 3311, 5 strict T2B @ 2110

http://www.crossfitinvictus.com/must-read-posts/what-does-30×0-mean/

Strength: (Week 6 of 6 week cycle)

Back Squat 6×75/80, 4×85, 3×90, 2×95, 6×75%

WOD:

5min AMRAP

1 Snatch + 2 OHS @70% of 1RM snatch

10 Pull-up

Rest 2min

5min AMRAP

1 Clean + 2 Front squat @70% of 1RM clean

10 Push-up