Strength:

Every 1.30 for 7 rounds 6-5-4-3-2-1-1 reps of Front Squat

(Start from %65 and work up to a heavy single)

WOD: For time (16 minutes time cap.)

Cash in:750/600m row

Then

8-7-6-5-4-3-2-1 reps of

Burpee pull-up

Deadlift (110/60)