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:
Alternating Death By…
2-4-6-8-10-12
Front Rack Lunges 95/65
Calorie Bike

Min 1: 2 Front Rack Lunge
Min 2: 2c Bike
Min 3: 4 FRL
Min 4: 4c Bike
etc