Strength: box back squat

7 sets of 3 reps

(box height to allow reaching just below parallel, 1st rep full stop at bottom, resting 1-2 min between sets)

or Speed: unweighted sled push

5 x 3 lengths

Metcon: "Chucky's Bride"

3 rounds of

15 deadlifts (205/145#)

20 burpees-over-bar

100m waiter's walk