Pre WOD:

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