Strength:- 20 mins to build upto a 1rm bear complex
(Power clean/front squat/push press/back squat/push press)

Wod for time
50 wall ball@9/6
40 DBOHL(20 RA/20 LA)
30 medball cleans@9/6
20 DBThrusters(10 RS/10 LS)
10 Burpees

Strength: go heavy on this complex , ensure you use a push press for both press movements , all movements must be broken into individual moves.

Wod: aim to go unbroken keep testing your mental toughness