Strength

Back Squat 3×2 ~ 90%

Remember 90% is just a rough guideline.  If you have seen this before try to add a few pounds. 90% should feel difficult but should have the same form as your lightest lift.

Beginners new lifters should start light work up in sets of 2-5.  Increase a few pounds during each set and work up to a moderate max for the day. 

WOD

AMRAP in 12 Minutes of 

15 Burpees
21 Kettlebell Swings 24/16kg