Strength:

every 1.30 for 9 rounds 4-4-4-3-3-3-2-2-2 reps of overhead squat

WOD: 12 minutes time cap.

2-2,4-4,6-6... reps of 

hang power snatch (50/35)

wall ball (9/6)

CORE: 4 rounds

15 medicine ball sit-up

30 kettlebell russian twist