Strength
Push Press: 5×3 @ 3RM
WOD
3 rounds of 20 wall balls (20/14), 20 sit-ups + 200m run
1 minute rest
2 rounds of 15 wall balls, 15 sit-ups and 200m run
1 minute rest
1 round of 10 wall balls, 10 sit-ups and 200m run
Helpful Links:
More ways to get comfortable in the bottom of your squat: https://breakingmuscle.com/fitness/squats-and-hip-dysfunction-2-common-problems-and-how-to-fix-them
