Strength:

every 1.30 for 7 rounds 4 reps back squat

(start from %75 and work up to %80 of your 1RM)

WOD: For time (13 minutes time cap.)

cash in: 1000m row

then 5 rounds

9 over the bar burpee

9 sumo deadlift high pull (42.5/30)

Accessory: EMOM 9 min.

Min 1: 8/8 one arm kettlebell strict press

Min 2: 8/8 single leg v-up

Min 3: 8/8 single leg deadlift