Strength:

every 1.30 for 7 rounds 1 paused back squat

(start from %80 and work up to %85+ of your 1RM)

(a second pause at the bottom)

WOD: AMRAP 12 min.

1-1,2-2,3-3... reps of

dumbbell power clean (45/35)

push-up

Conditioning: EMOM 10 min.

odd: max. rep burpee in 30 seconds

even: max. cal. row in 30 seconds