Strength:

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

(start from %65 and work up to %75 of your 1RM)

WOD: Teams of 2 complete AMRAP  in 21 minutes

40 wall ball (9/6)

(athlete A): wall ball / athlete B): overhead plate hold (20/15) )

50 burpee

(athlete A): burpee / athlete B) plank (on hands) )

60 hand release push-up

(athlete A): hand release push-up / B) row for calories )