Pre WOD:

Deadlift Strength:
4 sets
2 reps @89 %, no TnG
60 sec rest
10 reps @65 %, TnG
3:00 min rest

WOD:

Intervals:
2 rounds:
Amrap 6 min
15/12 Cal Row
15 Wall Balls 9/6 kg
2 min rest
Amrap 6 min
8 DB Box Step Overs, 1 x 22,5/15 kg 24/20 inch
8 Box Jump Overs 24/20 inch
8 Shuttle Runs 7.5 meter
2 min rest

Post WOD:

Vertical Pull/Horisontal Push
4 sets
A1, Banded Pull Down
12 reps, 2-3RIR
A2, Single Arm DB Bench Press
12/12 reps, 2-3RIR