Strength:
back squat 5 @ 60%, 5 @ 65%, 5 @ 70%
WOD:
12min AMRAP
10 kb thrusters (53/35)
8 kb squats (both hands)
6 kb push press (both hands)
4 kb swings (russian)
30sec rest
For the thrusters, squats and push press you should have a KB in each hand. For the squats you are looking to have your elbows in a front rack position and rest the KBs on your arms.
