Strength:

find 1RM back squat in 15 minutes

WOD:

4 rounds (10 minutes time cap.)

15 cal. row

15 push-up

max. rep bar muscle-up in the remaining time

rest 2 minutes

2 rounds (10 minutes time cap.)

15 clean&jerk (45/25)

25 box jump (24/20)

max. rep thrusters in the remaing time