Strength:

every 1.30 for 6 rounds 4 squat snatch 

(start from %60 and work up to %70)

(drop and reset)

WOD: For time (12 minutes time cap.)

18-15-12-9-6-3 reps of

thrusters (40/25)

sumo deadlift high pull (40/25)

CORE: For time

100 v-up

every minute starts with 10 seconds hollow hold