Strength

Back Squat 3 sets of 5 reps; 65%,70%,85%

WOD

For max reps/meters:
2 minutes of Rowing for Meters
Rest 60 seconds
2 minutes of Box Jump-Overs 24″/20″
Rest 60 seconds
2 minutes of KB Swings 53/35
Rest 60 seconds
2 minutes of Rowing for Meters