Strength
Back Squat
5-5-5-5-5

Work up to a strong effort set of 5 back squats.  Newer lifters should be starting with a light weight and increasing only if you are performing the lift correctly.  Practice pressing your knees out so they track over your feet and keep your torso at the same angle throughout the lift. Press back on the bar so you don’t lean forward to get yourself out of the bottom.  You don’t want to reinforce a bad habit so if you feel that happening drop the weight and practice proper form.

WOD

AMRAP in 8 Minutes
20 Alternating Dumbbell Snatch 45/30lbs
10 Burpee Box Jump 24/20″

Workout notes: Both of these movements require a high power output so you will do well by practicing a controlled pace.  Establish a maintainable breathing and movement pattern as you begin your first round. As you fatigue sustaining your power output will be difficult so setting a sustainable pace early on will be important.