Home Wod:

15 min AMRAP

150 m Run

15 Ring or table rows

15 Russian KB Swings, heavy KB, DB or backpack

Gym Wod:

15 min AMRAP

150 Meter Run or Row

5 Strict Pull-ups

15 Deadlifts 135/95 RX+185/125

Strength:

5x5 Front or Back Squat @ 75%