SWOD

5 sets of:
Back Squat x 3 reps – increasing load each set, between 65-75%
Hip Thrusts x 5 reps – AHAP
Shoulder Touches in plank position x 16 reps

WOD

Complete as many rounds and reps as possible in 8 minutes of:
3-6-9-12-15-etc…
Wall Ball Shots (20/14)
Burpees
Toes to Bar