Pre WOD:

5 set*3 Overhead Squats
Start at 75% of 1 RM and Increase weight for each set


A1, 4 set*3 Paused* Front Squats 75%
A2, 4 set*10 DB Bench Press/Floor Press
Pause=2 sec Pause

B, Rahoi:
12 min Amrap:
12 Box Jumps, 24/20 in
6 Thrusters, 43/29 (40/30 kg)
6 Bar Facing Burpees

Post WOD:

Core: 3 sets:
30 GHD Sit Ups+30 sec GHD Hollow
Hold Rest as needed between rounds
* Adjust the reps down if you have not followed the progression