Pre WOD:

A, Snatch Complex:
E2MOM for 14 min:
1 High hang Snatch
1 Hang Snatch
1 Low Hang Snaqtch

HH= From Hips
H= Just above the knee
LH= Just Under the knee

Start at 65% and build up the weight

WOD:

A1: Back Squat 3 set*12 rep 65% of 1 RM
A2: Single Arm Kettlebell Row 3 set*12/12 (rir 2)

B: 4 Intervals: 2 min on/2 min off
Amrap:
2 Bar Muscle-ups or 4 Toes to Bar
6 Single Arm Kettlebell Thrusters, 24/16 kg

Post WOD:

3 rounds for quality of:
20 Dumbbell Reverse Lunges (3-5 rir)
30 secs Superman Hold, 2.5/1.5 kg,