Strength:
Back squat
10-10-10 progressive loading

WOD:
15 min AMRAP
5 power cleans (155/105)
10 box jumps (24/20)
15 wall balls (20/14)

*Score for rounds and reps

Unloaded:
3 min tabata (6 rounds)
KB swings
Plank hold
Burpee
Mountain climbers

*Score for total reps