Pre WOD:

5 rounds for quality of:
10 m Kettlebell Front Rack Right Arm
10 m Kettlebell Suitcase Carry Right Arm
10 m Kettlebell Front Rack Left Arm
10 m Kettlebell Suitcase Carry Left Arm
5-4-3-2-1 Box Jump* for Height
10 m Kettlebell Overhead Right Arm
10 m Kettlebell Front Carry Right Arm
10 m Kettlebell Overhead Left Arm
10 m Kettlebell Front Carry Left Arm

*Round 1: 5 reps
*Round 2: 4 reps
*Round 3: 3 reps
*Round 4: 2 reps
*Round 5: 1 rep

Build up both Height on Box and weight on Kettlebells each round

WOD:

E8 min for 32 min:
6 min Amrap
40/30 Cal Row
–
5 Uunbroken Complex:
4 m Double DB Farmers Carry Walking Lunge
3 Double DB Deadlift
2 Double DB Hang Squat Cleans
–
Max rep Burpee Box Jump Overs 24/20 inch

DB Weight: 2*22.5/15 kg

Post WOD:

3 rounds for quality of:
12 L/12 R Single Leg Banded Hip Thrusts
15 Banded Good Mornings
5 Glute Ham Raises