Warm up-
2 rounds
10 push ups
10 pull ups (strict if possible)
15 air squats or start your empty bar warm up squats

Strength
5 sets of 7 Back squats
Add weight each round, set a goal of 80 percent of your 1 rep max

Strict 20 minute cap- Starting the wod at :35 after sharp, for every class
3 rounds
Row 30 cals (ATTN: for 1 round row 30 cals, for 1 round bike 25 cals, and for 1 round run 600M, it doesnt matter which order)
30 burpee box jump overs