Strength: 

every 1.30 for 6 rounds 4-4-4-3-3-3 reps of strict press

(start from %75 and work up to %80 of your 1RM)

WOD: 13 minutes time cap.

1-2-3,2-4-6,3-6-9... reps of

pull-up

one arm dumbbell hang clean & jerk (45/35)

air squat

CORE: 3 rounds

25-20-15 reps of

v-up

25-20-15 seconds of

hollow hold