Pre WOD:

A, Front Squats: 4 set*5 Rep 81%/RIR 2

Focus on being Upright and reaching the same depth as when catching a Squat Clean

WOD:

Amrap 15 min (40 sec on/20 sec Off)
15/12 Cal Row
3 Double DB Devil Press 2*22.5/15 kg
6 Double DB Thrusters 2*22.5/15 kg

Rest 5 min

Amrap 15 min (40 sec on/20 sec Off)
6 CTB Pull Ups
8 Box Jump Over Clear The Box 24/20 inch
8 Burpee to target

Post WOD:

Core work:
3 Rounds:
20 GHD Sit Ups
30 sec GHD Hollow Hold (can be splited in 2 sets)
15 GHD Hip Extension
30 sec GHD Hip Extension Hold