Strength:

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

(start from %65 and work up to %95 of your 1RM)

WOD: For time (11 minutes time cap.)

30-20-10 reps of

kettlebell swing (55/35)

burpee

*200m run after every round

Accessory: EMOM 9 min.

min 1: 8/8 one arm dumbbell strict press

min 2: 8/8 dumbbell split squat

min 3: 12 dumbbell shrug