Push Press: 6 Set*2 Push Press Start at 75% of 1 RM and build up
WOD:
Every 12 min for 36 min For time: 40/30 Cal Erg 20 DB Snatches 1*22.5/15 kg 30 meter Front Rack Walking Lunges 1*22.5/15 kg 20 Wall Balls 9/6 kg 15 CTB Pull Ups Cap 10 min on each round
Post WOD:
Core: 3 sets:
24 GHD Sit Ups+24 sec GHD Hollow Hold
Rest as needed between rounds