Pre WOD:

A, Power Snatch
6 set*1.1.1

.=15 sec rest between singles

Build up weight from 70% of 1 RM SNatch

B, 4 set*5+ Rep (Deficit )Strict Handstand Push Ups
– 5 rep for the first 3 sets, Max rep for last set
– Adjust Height, Up down in order to do 7-10 reps öast set

WOD:

3 Rounds:
1, Amrep 4 min:
4 DB Burpee Box Overs 2*22.5/15 kg, 24/20 inch
4 DB Box Step Overs 2*22.5/15 kg 24/20 inch
8 Burpee Box Jump Overs 24/20 inch
16 Box Jump Overs
Max rep Double DB Deadlifts 2*22.5/15 kg
Rest 2 min
2, Amrep 4 min:
30/22 Cal Row
20 Wall Balls 9/6 kg
Max Rep Toes to Bar
Rest 2 min

Post WOD:

Core work 2 A:
3 Rounds:
20/20 Sec Single Leg Plank in SLing
20/20 sec Side Plank In Sling
20 sec Max Knee Tucks in Sling
1 min rest between rounds