Strength:

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

(start from %80 and work up to %95 of your 1RM)

WOD: 

AMRAP 8 minutes

15 cal. row

10 power snatch (40/25)

15 kettlebell swing (55/35)

rest 2 minutes

AMRAP 8 minutes

15 wall ball (9/6)

10 sumo deadlift high pull (40/25)

15 push-up