Strength:
Back Squats- 8@70%, 8@75%, 6@80%
WOD:
Min AMRAP
6 x Sandbag, Dumbbell or 2 Hand KB Clean (Floor to Shoulder, alternating shoulder, under control – SB are not to be dropped, 10 Burpee penalty)
6 x Sandbag , DB or KB Step-Ups (24inch box, each step-up is a rep