WOD
"Middle"
Every 3:00 for 3 sets
Row 20/16 cals
10 DB box step ups 24/20"
max reps DB snatch in remaining time
Rest 1:00

Strength
3 sets
Strict press x 6 reps 
rest 60 seconds
Strict press x 5 reps
rest 2-3 minutes
 
*try to add load each round
*start at 55-65% your max on round one.  Keep that load for both the 6 and the 5 reps.