Strength:

Every 1.30 for 6 rounds 3-3-3-2-2-2 reps of push press

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

WOD: For time (17 minutes time cap.)

Cash in: 60/40 cal. row

Then 4 rounds

20 one arm dumbbell hang power snatch (45/35)

15 dumbbell deadlift (45/35)

10 pull-up

CORE: 2 rounds

20 seconds hollow hold

30 crunch

40 flutter kicks