Strength:

every 30 seconds for 30 rounds 1 power snatch

(start from %50 of your 1RM power snatch)

(climbing)

WOD: 5 rounds for time

20 dumbbell deadlift (45/35)

20 push-up

CORE: For time

30-20-10 reps of

crunch

10-15-20 reps of

hanging leg raises to horizontal