Strength: 20 mins to Perform 3x5 back squat increasing weight each set upto roughly 85%1rm then perform 5 singles increasing weight after each rep.

Wod: For time
400m run
20 Pull ups
50 DUs
20 HRPU
400m run
20 T2B
50 DUs
20 Burpees

Strength: start first set at roughly 70-75%1rm build upto 85%1rm then perform 5 singles trying to increase the weight each rep if possible.

Wod: go hard and fast! Aim to go unbroken on the gymnastic movements. Try to maintain a 90% max working pace.