Strength:  3 rounds of:

1a) Bulgarian split squats x 8-10 reps each leg

http://www.catalystathletics.com/exercises/exercise.php?exerciseID=173

1b) Weighted Dips x 10

WOD: 3 rounds

10 Hang power clean at 70%

15 Plyo push-ups to plates (45/25)

20 Sit-ups