Strength

Back Squat 3×1 ~  90% then work up to 1RM if you have time remaining.

Beginners work up in sets of 3-5 to a moderately heavy weight. 

WOD

AMRAP in 10 Minutes 

5-10-15-20-25 … 

Kettlebell Swings 24/16kg
Goblet Squats 24/16kg

Off Ramp WOD

AMRAP in 10 Minutes 

5-10-15-20-25 … 

Kettlebell Swings 
Air Squats (to target)