Strength: C&J 8x1@95%

Wod: for time
21-18-15-12-9-6-3
FRL@40/30
Sit ups

Strength: build upto 95% of your 1rm then perform 1 rep every 90 secs for 8rds.

Wod: aim to go unbroken and at a steady pace to begin , once those big numbers are out the way finish it at sprint pace.