Pre WOD:

A, OLY-Complex:
7 set:
1 Squat Clean
1 Hang Squat Clean
1 Split Jerk

Start at 75% and build up
when happy with all 3 lifts.

Extra focus on extending before
going under the bar in the Cleans

WOD:

Benchmark: «Wilddog 20»
Amrap 20 min:
20 Toes-to-bars
20 Box Jumps, 24/20 in
20 Wall Balls, 9/6 kg
20 Alternating Dumbbell Power Snatches, 22.5/15 kg

Every 5 min (start: 00:00)
20/15 Cal Row

Post WOD:

EMOM 9 min:
Min 1: Plank Hold, 30 secs
Min 2: Side Plank, 15/15 sec
Min 3: Superman Hold, 30 secs