Pre WOD:

Push Press:
6 Set*3 Push Press
Start at 70% of 1 RM and build up

WOD:

A, Back Squat
4 set*3 Back Squats
Weight: 80%/RIR 2

B, 2 Sets
Amrap 6 min:
12 CTB Pull Ups
12 Box Jump Overs (Step Down) 24/20 inch
8 Burpee Box Jump Overs 24/20 inch
Rest 2 min Between Amraps

Post WOD:

Core:
3 sets:
20 GHD Sit Ups+20 sec GHD Hollow Hold
Rest as needed between rounds