Pre WOD:

EMOM 4 min:
1 Hang Muscle Clean
1 Front Squat
1 High Hang Squat Clean
1 Paused Split Jerk*
* 2 sec pause in catch

E90 sec for 12 min (8 sets)
1 Squat Clean+2 Split Jerk 75%+

WOD:

A1, Back Squat 3*3+ 85%
A2, Bent Over Dumbbell Row 3*12


B, Every 2 min for 16 min:
1, 2 min Amrap:
8 Toes to Bar
12 Wall Balls 9/6 kg

2, 2 min Amrap:
4 Box Step Up 2*22.5/15 kg 24/20 inch
6 Burpee Box Jump 24/20 inch
* No rest in between amraps, restart
each amrap every round

Post WOD:

Upper Body Body Building:
3 Rounds:
12 Barbell Biceps Curl RIR 2
12/12 Single Arm Dumbbell Tricep Extension RIR 2