STRENGTH:
Back Squat: +1 rep every set until you cannot match or increase your previous number of reps @ 75% 1RM. Example: 1-2-3-4-5-5-4 (you would stop on your 7th set b/c you did not match or increase)
WOD:
10 min AMRAP
1 Deadlift @ 80% 1RM
10 Dips
10 Weighted Sit-ups (50/30lb)