Strength:

8 front squat + 12 back squat (50% of 1 RM)
No rest between the 20 squats
**This is the first day of a new squatting cycle.  You will need to do the movement 2X per week (so if you miss one of the days, you will want to work it in another day).  If you back squat >200# add 5# each time and if you back squat <200# add 5# per week. 

WOD:

G.I. Jane
100 burpee pull ups