Strength:

every 1.30 for 9 rounds 3-3-3-2-2-2-1-1-1 sets of 1 snatch grip high pull + 1 muscle snatch + 1 power snatch

(climbing)

WOD: 12 minutes time cap.

1-1-1,2-2-2,3-3-3... reps of

handstand push-up

dumbbell power clean (45/35)

overhead squat (45/30)

Accessory: EMOM 9 min.

Min 1: 8-10 dumbbell biceps curl

Min 2: 10-12 dynamic plank

Min 3: 30-40 seconds goblet squat hold