Strength:

every 1.30 for 9 rounds 6-5-4-3-2-3-4-5-6 reps of bench press

WOD: For time (12 minutes time cap.)

25-20-15-10 reps of 

wall ball (9/6)

pull-up

CORE: EMOM 9min.

Min 1: 30-45 seconds plank

Min 2: 15-20 v-up

Min 3: 4-8 strict toes to bar