Strength:

every 1.30 for 9 rounds 4-4-4-3-3-3-2-2-2 reps of back squat

(start from %70 and work up to %85 of your 1RM)

WOD: For time

cash in: 75 air squat

then 5 rounds

10 dumbbell push press (45/35)

15 kettlebell swing (55/35)

200m run

cash out: 75 air squat