Hypertro-what?

Hypertrophy
Front Squats
5 sets of 8 reps
Build up to the heaviest 8 reps you can squat not pausing at all at the top
*Sprint 100m on the rower after every set

WOD
50 wall balls
40 kb swings
30 chest to bar pull ups
20 clean and jerks 60/40
1 gate run with kb