Pre WOD:
Choose 1 - back, front or OH squat. 5x5
*choose the one that needs the most technique work.

Back squat (135, 145, 155, 165, 175)

WOD:
3 RFT
50 air squats
7 muscle ups (7 CTB, 7 ring dips)
10 hang clean (135/95)

I think that's the right time...can't remember exactly...