Strength:

every 45 seconds for 20 rounds 1 squat snatch

(start from %50 and build up to heavy single)

WOD: AMRAP 10 min.

15 wall ball (9/6)

20 sit-up

25 double under

CORE: 4 rounds (8 minutes time cap.)

15 hollow rock

6-9 strict toes to bar