Warm Up-
4 rounds
run 200m
20 Air squats

Strength
4 sets of 10 back squats- before you start, warm up, EVERYONE grab an empty bar, sit in the bottom of your back squat, coach will fix your bottom position
then
6,6,6,6,6  at 75 to 85 percent

Wod
5 Rounds
25 doubles
20 wall balls
10 pull ups