Strength:

every 1.30 for 9 rounds 5-5-5-4-4-4-3-3-3 reps of back squat

(start from %60 and work up to %75 of your 1RM back squat)

WOD: 2 rounds for time

20 power clean (45/30)

20 pull-up

15 power clean (45/30)

15 chest to bar pull-up

10 power clean (45/30)

10 bar muscle-up