Strength:

every 1.30 for 6 rounds 5-5-5-4-4-4 reps of strict press

(start from %70 and work up to %75 of your 1RM)

WOD: 5 rounds for time (15 minutes time cap.)

5 bear complex (50/30)

20 box jump over (24/20)

Accessory: EMOM 9 min.

Min 1: 8-10 hammer curl

Min 2: 8-10 diamond push-up

Min 3: 10/10 dumbbell split squat