Strength: 20 mins to get a 1rm back squat

Wod: 7 min ascending ladder
2-4-6-8 etc
Thrusters
Ring dips

Strength: 20 mins to get a 1rm build up gradually and then aim to hit a new 1rm(the heaviest you can lift for 1 rep)

Wod: go hard and fast ! Sprint Wod aim to go unbroken on thrusters and take small breaks in ring dips