Strength:

in 12 minutes up to heavy 5 reps Front Squat

WOD: 

5 Minutes time cap.

40 Pull-up

in the remaining time max. rep Push Press (42.5/30)

rest 2 minutes

5 Minutes time cap.

40 Burpee

in the remaining time max. rep sit-up

rest 2 minutes

5 Minutes time cap.

40 Sumo Deadlift High Pull (42.5/30)

in the remaining time max. meter run

rest 2 minutes

5 Minutes time cap.

50 Kettlebell Swing (55/35)

in the remaining time max. rep Jumping Lunge