Strength
4 rounds
10 KB swings (green/red)
10 wall balls (20/25)
Both intended to be one weight higher than normal
WOD
For time
15 deadlft (105/135)
12 hang clean (105/135)
9 front squat (105/135)
80/100 cal row
Repeat bar work
100 sit ups
Repeat bar work
(if you are feeling spicy, this is actually supposed to be 3 rounds of the bar work, row, 2 rounds, sit ups, 1 round)