Strength:

every 1.30 for 6 rounds 3-3-3-2-2-2 reps of strict press

(start from %80 and work up to %85 of your 1RM)

WOD: For time

cash in: 750/600m row

then 4 rounds 

20 dumbbell snatch (45/35)

10 dumbbell box step-up (45/35)

cash out: 100 double under (200 single under)