Strength:

every 45 seconds for 20 rounds 1 power clean

(start from %50 and work up to a heavy single)

WOD: 4 rounds for time (10 minutes time cap.)

10 push press (45/25)

10 sumo deadlift high pull (45/25)

4   bar/ring muscle-up

Accessory: EMOM 9 min.

Min 1: 10-12 dumbbell floor press

Min 2: 45 seconds plank

Min 3: 3-6 chin-up