Strength:

every 1.30 for 8 rounds 3-3-3-3-2-2-2-2 reps of unbroken hang squat clean 

(start from %75 and work up to %85 of your 1RM)

WOD: For time (12 minutes time cap.)

100 burpee

*every minute starts with 5 wall balls (9/6)

Accessory: EMOM 9 min.

min 1: 3-6 chin-up

min 2: 4-8 strict toes to bar

min 3: 8/8 one arm kettlebell strict press (light weight)