Pre WOD:

Front Squats:
3 set*5 Rep 85% RIR 2

WOD:

A, For time:
30-60-90-120 reps of:
Double-unders
10-20-30-40 reps of:
Alternating DB Hang Clean & Jerk 1*22,5/15kg

Start B at min 15:
For time:
40-30-20-10 reps:
Wall Ball Shots 9/6 kg
40/30-30/22-20/15-10/7
Cal Row/Ski/Bike
Cap 15 min for both workouts

 

Post WOD:

Core Capacity:
3 Rounds for quality:
15-25 GHD Sit Ups
20 sec Hollow Hold