Strength
Back Squat
Build to a heavy set of 5

WOD
"Simple Plan"
3 Rounds For Time:
50 Air Squats
35 Push-ups
25/18 Calorie Row

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Home Workout
"Cairo"
Ascending Ladder for 15 Minutes:
2 Strict Pull-ups
2 Single Arm Dumbbell Squat Cleans
2 Dumbbell Facing Burpees
4 Strict Pull-ups
4 Single Arm Dumbbell Squat Cleans
4 Dumbbell Facing Burpees
...
* Continue adding 2 reps to each movement
* Athlete's choice on when to alternate hands on the single arm cleans.

(No Equipment Version)
Ascending Ladder for 15 Minutes:
2 Odd-Object to Shoulder
2 Odd-Object Goblet Squats
2 Odd-Object Facing Burpees
4 Odd-Object to Shoulder
4 Odd-Object Goblet Squats
4 Odd-Object Facing Burpees
...
*Continue to add 2 reps to each movement