Strength:

every 1.30 for 7 rounds 6-5-4-3-4-5-6 reps of back squat

(start from %70 of your 1RM)

WOD: 2 Rounds for time (15 minutes time cap.)

10 double dumbbell ground to overhead (45/35)

15 pull-up

10 double dumbbell ground to overhead (45/35)

10 chest to bar pull-up

10 double dumbbell ground to overhead (45/35)

5   bar muscle-up

CORE: EMOM 6 min.

min 1: 15-20 medicine ball sit-up

min 2: 15-20 seconds hollow hold

min 3: 12-15 knees to chest