Strength:

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

(start from %75 of your 1RM and work up to a heavy single)

WOD: For time

100 one arm dumbbell hang clean&jerk (45/35)

*every time you break 12 box jump (24/20)

Accessory: EMOM 9 min.

min 1: 10-12 diamond push-up

min 2: 8/8 dumbbell split squat

min 3: 8-10 dumbbell biceps curl