Strength:-
In 20 mins perform Back squat 4x5 @80-85% then drop to 70% and perform 1 set of max reps.

Wod
*400m run to start every round
21-15-9
SDHP@40/30
*50 sit ups to end every round

Strength: use real percentage or go off 5rm from previous weeks, perform 4x5 then go for max reps @70% aim for 10-15reps

Wod: move fast on this sprint Wod , the aim is to run fast and go unbroken on SDHP and keep moving on sit ups.