STRENGTH
Back Squat: Build to heavy set of 3 Reps

WOD
On the 3:00 x 7 Rounds:
400m run/row/ski
8 Front Rack Box Step Ups (95/65, 75/55)

PUREFIT

STRENGTH: Goblet/DB squat- 5-5-5-3-3

WOD
On the 3:00 x 6 Rounds:
300m run/row/ski
8-12 Step ups (with weight or body weight)