Strength
Front Squat
Sets of 5 reps incrementing weight on every set work to a heavy final set
WOD
-20 Pull-ups
-30 Front squats 135/95
-20 Slam balls 25/15
-30 Push-ups
-20 Toes 2 Bar
-30 Overhead kettlebell lunges 53/35
-20 Wallballs with slamball 25/15