Strength:
Front Squat
2 x 5 @ 70%+
2 x 3 @ 80%+
2 x 1 @ 90%+

WOD:
50 OH Lunges 45/25
40 Toe to bar
30 Box Jumps 24/20
20 KB Snatches 53/35
10 Pistol Squats L/R