Strength:

every 1.30 for 7 rounds 5 reps paused front squat

(a second pause at the bottom)

(start from %65 and work up to %70)

WOD: 13 minutes time cap.

5 rounds

15 wall ball (9/6)

15 box jump (30/24)

max. rep bar muscle-up/chest to bar pull-up/pull-up in the remaining time

Accessory: EMOM 9 min.

Min 1: 12-15 unbroken dumbbell deadlift

Min 2: 10 dumbbell shrug

Min 3: 8/8 one arm dumbbell overhead squat