Pre WOD:

Back Squats:
4 set: 6 rep+ 84%

First 3 sets: Lift as upright and fast as possible
Last set: Max reps

WOD:

A, OLY Complex: 
Clean & Jerk Complex: 6 Sets
Set 1-3: (3 Squat Clean) + 1 Split Jerk (65%+)
Set 4-6: 1 Squat Clean & Split Jerk
(Build up to todays heavy)
B, EMOM 6 min for max Cal
1, Row Damper 10
2, Row Damer 3

– Rest 2 min

EMOM 6 min for max rep
1, Clean & Jerk 60/40 kg
2, rest

Post WOD:

3 sets*20 GHD Sit Ups

Buy Out every set: 20 sec Hollow Hold in GHD

* Go down in reps to 10-15 if you havn´t done GHD for a while