Skill/Strength
Back/Front Squats
1×10/1×5-60%
1×10/1×5-65%
1×8/1×5-70%
1×8/1×5-70%
WOD
For time: (split up however you like)
-30 Partner Burpees(one holds a plank while the other does a burpee and jumps over)
-100 Wall Balls(20,14)
-100 Pull-ups
-200 Double Unders(300 singles)
-4 Rope Ascents
Then immediately start:
-4 rounds:
-15 Thrusters(45,35)
-15 Kettlebell Swings(53,35)
-15 Box Jumps(24,20)