Strength:

every 1.30 for 7 rounds 1 squat snatch (from %75 and work up to %90+ of your 1RM squat snatch)

WOD: 12 minutes time cap.

1-1-5,2-2-10,3-3-15,4-4-20... reps of

Overhead squat (45/25)

Toes to bar

Double under

CORE: For time

60 sit-up

90 kettlebell russian twist

120 seconds plank (accumulate)