Gods plan

 

 

Strength

Back Squat 1×6 at 70% 1RM
Back Squat 1×4 at 80% 1RM
Back Squat 1×2 at 85% 1RM
Back Squat 1×1 at 90% 1RM
Back Squat 1×1 at 95% 1RM
Back Squat 1×1 at 100% 1RM
Back Squat 1×2 at 90% 1RM

Rest 2 mins between sets.

Wod

As many reps in 14 mins as you can of:
60 Row (calories)s
50 Toes-to-bars
40 Wall Balls, 20/14 lbs, 10/9 ft
30 Cleans, 135/95 lbs
20 Muscle-ups