Strength:

every 1.30 for 6 rounds 2-2-2-1-1-1 reps of power clean

(start from %80 and work up to %90 of your 1RM)

WOD: For time

15-12-9-6-3 reps of

pull-up

front squat (50/30)

kettlebell swing (55/35)

CORE: For time (5 minutes time cap.)

100 sit-ups