Strength

Back Squat 8-5-5-3-3-2-2-2

Work up to a strong effort 2 rep back squat.  Start light and make small jumps.  If you are new to this lift you should only increase the load when you have mastered the mechanics.  Your knees should be tracking over your feet and your torso angle should be maintained through the entire movement.

WOD

3 Rounds For Time

400M Run
21 Pull-up
12 Front Rack Lunge Steps 115/75lbs

Off Ramp WOD

3 Rounds For Time

400M Run
21 Pull-up
12 Bodyweight Lunge Steps