Pre WOD:

A, Clean&Jerk Complex:
1 Power Clean
1 Hang Power Clean
1 Hang Squat Clean
1 Push Jerk
1 Split Jerk

65% of 1 RM Clean & Jerk+

Build up when happy with all your lifts

WOD:

A, Front Squat : 4-4-4—ME at 85% 1RM

B, For time:
Run, 800 m
50 Russian Kettlebell Swings, 24/16 kg
20/20 Single Arm Kettlebell Front Rack Reverse Lunges, 24/16 kg
30 Chest-to-bar Pull-ups
20 Strict Handstand Push-ups

Cap 15 min

Post WOD:

Core-WOD
3-5 rounds for quality of:
20 Hollow Rocks
Side Plank, 40 secs
20 Straddle Hollow Body Rocks
20 V-ups