Pre WOD:

4 set*3+ Deadlift 80%

Restart each rep for the deadlift on set 1-3. Max TNG rep on last set

WOD:

A, Within 18 min:
3-3-3 Strict press
2-2-2 Push Press
1-1-1 Push Jerk

Start at 75% of Strict Press and Build Up

B, 10 min Amrap
2 Bar Muscle Up
8 Toes to Bar
6 Alt Pistol Squats
12 Air Squats
Rest 30 sec between rounds

Post WOD:

3- 5 Rounds for quality:
12 Hanging Leg Raises
20 Russian Twists
20 Back Extensions