Strength:

every 1.30 for 9 rounds 4-4-3-3-2-2-1-1-1 reps of squat snatch 

(start from %60 and work up to %90 of your 1RM)

(drop and reset)

WOD: AMRAP 18 min.

40 double under

20 kettlebell swing (55/35)

10 overhead squat (50/25)

5   bar/ring muscle-up