Strength:

Back squat 5×40%, 5×50%, 5×60%, 5×75%, 5×80%, 5 or more x85%

WOD:

EMOMx8

Even: 8 thrusters (95/65)  Odd: 8 burpees

Rest 3min

EMOMx8

Even: 10 wall ball  (20/14) Odd: 15 KBS  (53/35)