Strength

Back Squat 
2×8 (60-70%)
2×6 (70-80%)
2×4 (80%+)

WOD

For time:
1,000 Meter Row 
100 Double Unders 
– Rest 2-3 Min
For Time: 
500 Meter Row 
75 Double Unders 
– Rest 2-3 Min 
For TIme:
250 Meter Row 
50 Double Unders