Strength: 20 mins to build upto 85-90% of your 1rm back squat then perform 5x3 reps

Wod: for time
50-40-30-20-10
DUs
Wall balls@9/6

Strength: 5-10 mins build up then 10-15 mins to perform working sets.

Wod: go hard and fast , aim to go unbroken on DUs then step back breath then aim to go unbroken on wall balls, test your mental toughness.