Strength: 15 mins to build upto a heavy complex of :-
Snatch pull
Power snatch
Hang sq snatch
OHS

Wod: 10 min amrap
3 BMU
6 HSPU
9 Medball clean@9/6

Strength: go as heavy as you can on this complex.

Wod: maintain a steady pace working around 75-85% and finish strong.