Strength:

every 1.30 for 7 rounds 1 squat clean

(start from %75 and work up to %90+ of your 1RM)

WOD:

A) 5 minutes time cap.

50 burpee

*every minute starts with 3 pull-up

rest 90 seconds

B) 5 minutes time cap.

20 bear complex (45/25)

*every minute starts with 3 burpee

rest 90 seconds

C) 5 minutes time cap.

50 pull-up

*every minute starts with a single bear complex (45/25)

CORE: AMRAP 4 minutes

20 seconds hollow hold

3   strict toes to bar