Pre WOD:

A, 4 set*5 Rep Front Squat
81%/RIR 2

Adjust weight to where you could have done 2 more reps with no more than 1 deep breath between reps

WOD:

3 Rounds:
2 min Amrap:
20/15 Cal Optional Erg/Machine
6/6SA DB Front Squats1*22.5/15 kg
6/6 SA DB Snatch 1*22.5/15 kg
Rest 1 min
2 min Amrap:
5 Burpee Pull Ups
10 Box Jump Over 24/20 inch
Rest 1 min
2 min Amrap:
10 Wall Balls 9/6 kg
30 Double Unders
Rest 1 min

Post WOD:

Core Capacity:
3 Rounds for quality:
20 KB Russian Twist in GHD 12/8 kg
20 sec Hollow Hold in GHD
15 GHD Sit Ups