Strength:

every 1.30 for 9 rounds 7-7-7-5-5-5-3-3-3 reps of front squat

(start from %60 and work up to %80 of your 1RM front squat)

WOD: For time

18-15-12-9-6 reps of

hang power clean (50/30)

18-15-12-9-6 reps of

dumbbell thruster (45/35)

36-30-24-18-12 reps of

double under

18-15-12-9-6 reps of

hand release push-up