Strength.

every 1.30 for 6 rounds 2-2-2-1-1-1 reps of strict press

(start from %80 and work up to %90+ of your 1RM)

WOD: For time

cash in: 50 kettlebell swing (55/35)

then for time

12 hang power snatch (45/25)

8   dumbbell front rack lunge (45/35)

9     hang power snatch (50/30)

16   dumbbell front rack lunge (45/35)

6   hang power snatch (55/35)

24 dumbbell front rack lunge (45/35)

3   hang power snatch (60/40)

32 dumbbell front rack lunge (45/35)

cash out: 50 sit-up