Strength:

every 1.30 for 7 rounds 3-3-3-2-2-2-1 reps of squat clean&jerk

(start from %65 and work up to %70 of your 1RM)

WOD:

tabata push-up

rest 90 seconds

tabata box jump over (24/20)

rest 90 seconds

tabata toes to bar

rest 90 seconds

tabata wall ball (9/6)