Pre WOD:

A, Front Squats: 4 sets*4 rep+ 84%

Max Rep On Last set

WOD:

Option 1: (Norwegian Boxes):

Nor3F-Ligaen:

12 min Amrap:
20 Alt DB Snatches 1*22.5/15 kg
15 Box Jump Overs 24/20 inch
10 Shuttle Runs 7.5 meter
—
Directly into:
Within 5 min:
1 Clean
1 Hang Power Clean
1 Jerk

 

Option 2: (International Boxes):

A, 6 set:
1 Power Clean
1 Hang Squat Clean
1 Split Jerk
70%+

B, 12 min Amrap:
20 Alt DB Snatches 1*22.5/15 kg
15 Box Jump Overs 24/20 inch
5 Shuttle Runs (2*7.5 meter)

Post WOD:

Corework 2A
3-5 Sets:
12/12 GHD Side Raises
30 Sec GHD Hollow Hold
30 sec GHD Superman Hold