Pre WOD:

A, Power Snatch
6 set*1.1

.=15 sec rest between singles

Build up weight from 75% 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 last set

WOD:

Amrap 10 min: (40 sec on/20 sec off)
12 Wall Balls 9/6 kg
10 Box jump Overs 24/20 inch
– Rest 2 min-
Amrap 10 min: (40 sec on/20 sec off)
15/12 Cal Row
10 Toes to Bar
Rest 2 min –
Amrap 10 min: (40 sec on/20 sec off)
4 Double Dumbbell Deadlift 22.5/15 kg
3 Double Dumbbell Hang Power Cleans 22.5/15 kg
2 Double Dumbbell Front Squats 22.5/15 kg
1 Double Dumbbell Push Jerk 22.5/15 kg
8 DB Facing Burpees

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