Pre WOD:

Squat Clean
A, EMOM 5 min:
3 Muscle Clean+3 Front Squats
Increase weight from 40%

B, EMOM 10 min:
1 Squat Clean 83%
Keep the same weight for each set

WOD:

A, 3 set*8 Back Squat 73%/RIR 2

B, “Fantastic 4”
4 Rounds for time:
40 Double Unders
12 Thrusters 40/25 kg
12 Toes to Bar
12 Bar Facing Burpees
Cap 18 min

Post WOD:

Posterior Chain Accessories 1:
3 Rounds for quality:
12 Hip Thrust
6 Nordic Hamstring Curl Adjust to RIR 2
Hip Thrust: https://youtu.be/HJ78t7e_4tI
Nordic Hamstring: https://youtu.be/FTwdy-dfues