Strength:
back squat 5 @ 60%, 5 @ 65%, 5 @ 70%
WOD:
20 mb cleans (20/14)
20 sit-ups
25 double unders / 50 singles
15 mb cleans (20/14)
15 sit-ups
25 double unders / 50 singles
10 mb cleans (20/14)
10 sit-ups
25 double unders / 50 singles
5 mb cleans (20/14)
5 sit-ups
25 double unders / 50 singles
Helpful Links:
Kind of technical, but a great article on squatting for strength vs. squatting for mass.
