Strength
Back Squat: 4X8@75% quick up and down with no pause every set, rest 90 sec.
WOD
5 rounds of:
30 KB Swings 24/16kg
15 Wall Balls 20/14#
7 Power Snatches 95/65#
Rest 1:1
Every round should be all out on every movement. All WB are meant to be UB.