Strength:

every 1.30 for 7 rounds 2-2-2-1-1-1-1 reps of clean and jerk

(start from %80 and work up to %95 of your 1RM)

WOD: 4 rounds for time (16 minutes time cap.)

10 hang power clean (50/35)

50 double under

4   burpee bar/ring muscle-up

CORE: EMOM 9 min.

Min 1: 8-12 hollow rock

Min 2: 20-30 kettlebell russian twist

Min 3: 10-15 seconds l-hang hold