Pre WOD:

A, Front Squat 5 set*3 rep 85% (rir 2)
– Focus on being upright on every rep
– Adjust weight to something where you could have done 2 more reps

WOD:

A, Push Press:
Set 1: 6 Push Press 77%
Set 2: 4 Push Press 83%
Set 3: 2 Push Press 89%
Set 4: Max Rep Push Press 77%

Between sets (3 sets): 10 Rep Bent Over Barbell Row rir 3

B, 3 Rounds for time:
400 m Run
50-40-30 Unbroken Wall balls 9/6 kg
* Every break=5 Burpees
Cap 15 min

Post WOD:

3-5 rounds for quality of:
12/12 Copenhagen Hip Adductions
6 Reverse Nordic Curls
6 Hamstring Curls