Strength:

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

(start from %65 and work up to %85 of your 1RM)

WOD:

every 3.00 min for 6 rounds 

30-25-20-15-10 reps of 

dumbbell snatch (45/35)

20-25-30-35-40 reps of

double under

max. rep bar muscle-up/chest to bar pull-up/pull-up in the remaining time

rest 60 seconds between the rounds