Strength: Back squat
Novice: 5-5-5 (add 5 lbs to last workout)
Intermediate: 5-3-1 @ 75-85-95% of 1RM
WOD:
95 pound Overhead squat, 21 reps
21 Hand-release push-ups
150 yard Shuttle run
95 pound Overhead squat, 15 reps
15 Hand-release push-ups
100 yard Shuttle run
95 pound Overhead squat, 9 reps
9 Hand-release push-ups
50 yard Shuttle run
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