Strength:

every 1.30 for 6 rounds 5-5-5-4-4-4 reps of push press

(start from %65 and work up to %75 of your 1RM)

WOD:

every 2.00 minutes for 6 rounds 

15/12 cal. row + 15 sit-up 

max. rep pull-up in the remaining time

rest 2.00 minutes between the rounds