Strength

Back Squats

 7 @ 65%
 5 @ 70%
 5 @ 70%
 3 @ 80%
 1 @ 90%
 * 30s Wall-Sits between sets

WOD

3 Rounds for Time

 12 Dumbbell Step Ups (22.5/15 kg)
 12 Alternating Hang Power Snatches
 12 Russian Twists