Strength:

every 30 seconds for 30 rounds 1 clean&jerk 

(increase the weight every 5 rounds)

WOD: AMRAP 12 Min.

5   deadlift (100/60)

10 burpee pull-up

150m run

Accessory: EMOM 8 Min.

odd: 8/8 dumbbell reverse lunge

even: 8 dumbbell hammer curl