Warm up-
Couch stretch- 90 seconds per leg
30 over head squats with PVC and with a 1 second hold at the bottom.. perfect squats
30 pass throughs

Strength
Front Squat-
8,8,Light 5,5 moderately increase weight 3,3,3 Heavy heavy 1,1,1 Go for a 1 rep max

Wod
14 Minutes
10 Front rack lunges in place with a bar (grab a kettle bell if you are not comfortable with a barbell) 135/95
10 hang cleans
10 shoulder to overhead
30 Doubles

*use the same barbell for every movement.. weight will most likely be limited by the front rack lunge