Strength

Back Squat 3×3 ~ 80% of your 1RM 

Try to add a few pounds from last time if you have seen this one before.   If you are new to the barbell movements start at a light weight and work up in small increments in sets of 3.  Work up to a moderately heavy weight.  

WOD

3 Rounds for Time

10 Snatch 135/95lbs
15 Box Jump 30/24″

Off Ramp WOD

Choose a snatch weight that allows you to keep perfect form through the whole workout. Scale the box jump height as to a height you are comfortable jumping to and one that allows you to land in a good position.