Strength:

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

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

WOD: 2 rounds for time

amrap 3 minutes max sets of Cindy

rest 60 seconds 

amrap 2 minutes max rep wall ball (9/6)

rest 60 seconds

amrap 90 seconds max rep hang power clean (50/30)

rest 60 seconds