Strength:

every 1.30 for 7 rounds 5-4-3-2-1-1-1 reps of front squat

(Start from %70 and work up to a heavy single)

WOD: for time

1-2-3-4-5-6-7-8-9-10 reps of

Hang power clean (50/30)

Push-up

Toes to bar