Strength
Back Squat 8-5-5-3-3-3-3

Work up to a moderate effort 3 rep back squat and perform 4 sets of 3 reps with the same weight across all of the sets.  Your knees should be tracking over your feet and your torso angle should be maintained through the entire movement. If maintaining your posture and form is giving you trouble keep the load light focus on learning the movement.

WOD

3 Rounds For Time
400M Run
21 Box Jump 24/20″
12 Push-Ups with feet on the box 24/20″

Workout Notes:  A big part of this workout is the run! Focus on keeping your feet moving fast and try not to use the run as “recovery”.   The box jump can be scaled by height or to step ups and if you are hitting the run hard that could be a good choice.  If you have strong push-ups go “Rx’d” and put your feet on the box. The push-up standard is the same as with any other type up push-up.  Your body should be plank and your chest needs to hit the deck.  If you are not ready to perform push-ups with your feet on the box this is a good opportunity to “scale up”.  The total rep count is fairly low so consider trying to do the push ups with a rigid torso and maintaining plank even if you have to do them in small sets.