Strength:

3×8 back squat – add weight based on how you feel
Roll posterior chain between sets to improve squat depth 

WOD:

6 Wall ball (20/14)
5 calorie row
9 wall ball (20/14)
10 calorie row
12 wall ball (20/14)
15 calorie row
15 wall ball (20/14)
20 calorie row