Pre WOD:

Clean & Jerk:
7 set* 1.1 Clean & Jerk

.=20 sec rest between reps

Start at 70% and build up for every set where you happy with both lifts

WOD:

Option 1: (Norwegian Boxes)

A1, 4 set*5 rep Back Squats 81%/RIR 2
A2, 4 set*5 Strict Handstand Push Ups RIR 2

B, FOR TID:

30/20 cals. row
30 reps. burpees over object (rower)

Option 2: (International Boxes)

A1, 4 set*5 rep Back Squats 81%/RIR 2
A2, 4 set*5 Strict Handstand Push Ups RIR 2

B, EMOM 12 Challenge:
6 Front Rack Reverse Lunges 60/40 kg
6 Burpee to Target
6 Toes to Bar

* Start a new round every minute, if you don’t get done in a minute, you rest one minute before starting over

Post WOD:

3 sets for quality:
5 Box Hip Lift
20 sec L-sit