Strength:-
Every 3 mins for 4 rounds (12 mins)
Bike / Row for 1 minute medium effort plus set of RMU or BMU

5 x 8 sumo deadlift
1-2 warm up sets then 3 working sets

10min AMRAP
7 Power snatch 42.5/30kg
7 Box jumps 24/20
7 Pull ups