Strength:
8 sets of:
Hang Squat Clean + Squat Clean + FS (increasing)
 
WOD:
3 rounds of 2min on/2min off
12 American KBS
6 Box Jump Overs (both feet must touch the box)
6 KB Clean & Jerk Left
6 Box Jump Overs
6 KB Clean & Jerk Right
 
then (after the last 2min rest)
 
3 mins
2 attempts at a max sets of unbroken Wall Balls