Strength
Back Squat
3x5 @ 50% (3111)
2x5 @ 60% (1111)

*Base percentages off 5-Rep Heavy.

WOD
AMRAP x 2 MINUTES
2 Up-Downs Over Bar
4 Front Squats 95#/65#
2 Strict Pull-Ups

-Rest 1:00-

AMRAP x 3 MINUTES
3 Up-Downs Over Bar
6 Front Squats
3 Strict Pull-Ups

-Rest 1:00-

AMRAP x 4 MINUTES
4 Up-Downs Over Bar
8 Front Squats
4 Strict Pull-Ups

-Rest 1:00-

AMRAP x 3 MINUTES
3 Up-Downs Over Bar
6 Front Squats
3 Strict Pull-Ups

-Rest 1:00-

AMRAP x 2 MINUTES
2 Up-Downs Over Bar
4 Front Squats
2 Strict Pull-Ups

(Score is Reps)