Strength:

every 1.30 for 9 rounds 7-7-7-5-5-5-3-3-3 reps of deadstop deadlift

(start from %60 and work up to %85-90 of your 1RM)

WOD: For time

15-12-9 reps of

pull-up

strict press (40/20)

12-9-6 reps of

chest to bar pull-up

push press (50/25)

9-6-3 reps of

bar muscle-up

push jerk (60/30)