Strength: 

every 1.30 for 7 rounds 7-6-5-4-3-2-1 reps of front squat

(start from %60 and work up to a heavy single )

WOD: AMRAP 20 min.

40 kettlebell swing (55/35)

30 box jump over (24/20)

20 hang power clean (50/30)