Strength:

Back Squat

2 x 3 @ 75%

2 x 3 @ 80%

1 x 3 @ 85%

WOD:

Ascending ladder for 10 minutes:

3 Thusters (95/65), 3 Bar Facing Burpees

6 Thusters (95/65), 6 Bar Facing Burpees

9 Thusters (95/65), 9 Bar Facing Burpees

…and so on