Strength
Front squats
3 reps @ 70%
2 reps @ 75%
1 rep @ 80%
3 sets of 1 rep @ 85%

WOD
"Hopscotch" 
10:00 AMRAP
6,8,10,12,14...
Alternating DB snatch  50/35  35/20
Shuttle runs- 25 feet =1 rep
 
Finisher- more legs
2-3 sets
10 DB step ups right side
rest 15 seconds
10 DB step ups left side
rest 30- 60 seconds