Strength
Back Squats
4 reps @ 65%
3 reps @ 75%
2 reps @ 85%
3 sets of 10 reps @ 75%
 
 
WOD
"Flat Tire"
5 rounds for time
4 tire flips
10/8 cals bike sprint
1 round of Macho Man* with dumbbells  50/35  35/20

macho man= 3 DB power cleans + 3 DB front squats + 3 DB push jerks