Strength
Back squat 5×3
Build over the sets, ending at about 80-85% of your 1 RM.
Metcon
Main site WOD 3/20/18
https://www.crossfit.com/workout/2018/03/20#/comments
AMRAP 7:
15 cal row
15 push-ups
This couplet is designed to allow athletes to maintain intensity in each movement throughout the 7 minutes. The row should be a sprint, and the push-ups should be performed in no more than 2-3 quick sets. The early rounds should not take you more than 90 seconds.