Pre WOD:

A, Back Squat:
4 set*6 Rep+

78% of 1 RM
First 3 sets: Focus on speed on the way up
Last set: Max rep

WOD:

A, EMOM 12 min:
1, 10-20 m Handstand Walk
2, 5-10 Toes to Bar/1-5 Bar Muscle Up
3, 20-30 secs Hollow Rock,

B, 4 rounds for time of:
10/10 Single Arm Dumbbell Hang Power Cleans, 22.5/15 kg
10/10 Single Arm Dumbbell Push Jerks, 22.5/15 kg
10/10 Single Arm Dumbbell Overhead Reverse Lunges, 22.5/15 kg
10 Toes-to-bars

Buy Out to cap: Amrep SA DB Devil Press 22.5/15 kg
Cap 14 min

Post WOD:

Perform 1 Round of Andrea Solbergs CoreSequence 1 by following the video below: