Strength: 10 second bottom pause (at the bottom) squats. 3 singles. Add some weight every rep, so don’t go too heavy on your first one.
Wendler back squat
WOD: 15 min cap
10 bar facing burpees
15 front squat (115/75)
50 double unders
400m run
50 double unders
15 front squat(115/75)
10 bar facing burpees
With remaining time, AMRAP backsquats with same bar for your score.