Strength
Back Squat
Work up to a heavy set of 3
Then:
A. Back Squat 3×3, 1 set of Max reps (at 75% of heaviest set)
B. Bent over KB Rows 8 reps. 31×2

WOD
Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

Post total number of Double unders and Sit ups.