Lift: Back Squat, 5 sets of 5. Two minutes rest between sets.

WOD: 4 Individually timed rounds of 100m shuttle sprints (10m intervals). Rest 5 minutes after last sprint then, work up to a 1RM weighted pullup (if you can not do weighted pullups work on doing a strict, kipping, or any other type of pullup that you are working towards)