Strength:
Back squat 4 x 5 (1st set over 65% of 1 RM and work up)
Press 4 x 5 (1st set over over 65% of 1 RM and work up)
WOD:
Death by snatches (65/45)
1 rep on minute 1
2 reps on minute 2
3 reps on minute 3
and so on until you can’t complete reps within the minute.
Fine print: You must lower the bar, not drop it. If you can’t lower it, scale down the weight. If you drop the bar, record your score because you’re done.