Pre WOD:

Hang Power Clean:
6 set*3 Hang Power Clean

Start at 65% of 1 RM power Clean and build up to a heavy tripple

WOD:

Amrap 9 min:
10 Chest-to-bar Pull-ups
10 Handstand Push-ups
15/12 Row Calories

Rest 5 min

Amrap 9 min
2-4-6-8…
Single Arm Dumbbell Thrusters 1*22.5/15 kg
Lateral Burpees

Post WOD:

3-5 rounds for quality of:
20 Copenhagen Hip Adductions
20 Hip Abductions