Strength
Front Squat
5@ 55%
5@63%
5@70%
5@77%
5@85% (record weight)

Between each set perform 1-3 Reps of one of the following
Muscle Ups, Rope Climb, Strict (or partner assisted) Pull Ups

WOD
5 Rounds
8 Dumb bell Thrusters (40/30)(35/25)(30/20)
10 Box Jumps (24/20)(20/16)
12 Burpees