Strength:
Front Squat
Set 1: 75-80% 1RM to failure
Set 2: Add 20-40lbs and lift to failure
Then
3 Sets of 6-8 reps at 80-90% of 1st set

WOD 1:
“Karen”
150 Wall Balls 20/14

WOD 2:
“Annie”
50-40-30-20-10
Double Unders
AbMat Sit Ups