Pre WOD:

A, EMOM 6 min:
3 Hang Muscle Clean+3 Front Squats

B, In a 12 min Window:
Build to a 1 RM Hang Squat Clean

WOD:

1, 6-4-2 min Amrep:
Buy in: 400 m Run
8 Thrusters 40/25 kg
4 Chest To Bar Pull Ups
– Rest 2 min
2, 6-4-2 min Amrap:
Buy in: 400 m Run
Max Rounds:
12 Russian Kettlebell Swing 24/16 kg
6 Burpee Box Jump 24/20
– Rest 2 min

(6 min+6min+4 min+4min+2 min+2min)

Post WOD:

Leg accessories:

𝗔, 𝟯 𝗥𝗼𝘂𝗻𝗱𝘀 𝗳𝗼𝗿 𝗤𝘂𝗮𝗹𝗶𝘁𝘆:
5/5 Paused* Hawaiian Squats
5/5 Knee+Toe Squat
5/5 Single Leg Pistol Squat Raises

* 2 sec pause in bottom of each rep
—
𝗕, 𝟯 𝗥𝗼𝘂𝗻𝗱𝘀 𝗳𝗼𝗿 𝗤𝘂𝗮𝗹𝗶𝘁𝘆:
12/12 Kettlebell Leg Extension (RIR 2)
10/10 Kettlebell Hip Flexor Raises+10 sec hold on the last rep
6 Reverse Nordic Curls