Pre WOD:

A, Back Squat 3 set*12 rep

67% of 1 RM

– Focus on being as upright as possible

WOD:

Interval Amraps:

Amrap 10 min: (40 sec /20 off)
10/8 Cal Row
6/6 Single Arm Dumbbell Thrusters 1*22.5/15 kg
Rest 1 min between amraps
Amrap 10 min: (40 on/20 off)
8 Toes to Bar
6/6 SA DB Clean & Jerk 1*22.5/15 kg
Rest 1 min between amraps
Amrap 10 min: (40 on/20 off)
8 Box Jump 24/20 inch
6/6 SA DB FC Box Step Over 1*22.5/15 kg

Post WOD:

3-5 rounds for quality of:
12 Barbell Hip Thrusts rir 2
6 Reverse Nordic Curls

Focus on as good range of motion as possible