Strength:

every 1.30 for 8 rounds 4-4-4-4-3-3-3-3 reps of unbroken hang squat clean

(start from %70 and work up to %80 of your 1RM)

WOD: AMRAP 12 min.

12 kettlebell swing (55/35)

8   wall ball (9/6)

4   bar muscle-up (x1.5 chest to bar pull-up)

CORE: 3 rounds

20-20-20 seconds side plank-plank-side plank

30 kettlebell russian twist

40 mountain climbers