Warmup
Jump Rope 5min or 150 Double Unders

WOD
1st
Squat 5-5-5(0r more)
Set1=65%
Set2=75%
Set3=85%

2nd
Five rounds for time of:
225lb Back Squat, 10reps
Toes to Bar, 10reps
1.5 Pood Kettlebell Swings, 20reps
Box Jumps, 24″, 20reps

Females-155lb BS/1Pood KB/20″Box