Warm Up-

400×4 Run with 1 minute break in between
30 air squats with one second pause at the bottom
10 empty bar back squats

Strength-
6 sets of 5 back squats, try to hit your last set at 85 percent of your max
DO YOUR WARM UP SETS

Wod-
8 Rounds
3 Squat Cleans 205/145
6 Deadlifts 205/145
7 Chest to bar pull ups
Run 100m

Rest- and complete on your own
2 minutes of max toes to bar  or sit ups