Strength:

every 2.00 for 5 rounds 5 reps paused front squat

(one second pause at the chest)

(start from %70 of your 1RM bench press)

WOD: 4 rounds for time

6 power snatch (55/35)

12 toes to bar

18 wall ball (9/6)

24 double under (60 single under)