Strength:

Back Squat 3×8 @ 75% of 1RM

Workout:

5 rounds of 3-minute AMRAP w/ 1 minute rest between rounds

3 Thrusters 115/75, 95/65, 65/45

4 Weighted Lunges  (Back or front) Same weight as thrusters

5 pull-ups

Restart each round where you left off