Pre WOD:

Push Jerk:
5 sets*3 Push Jerk
Start at 75% and increase weight for each set where you are happy with your form

WOD:

12 min Amrap (1 round each)
6 Toes to Bar
6 Burpee Broad Jump 1 meter
2 min rest

12 min Amrap (Team)
60 Box Jump Over 24/20 inch
60 KB Russian Swings 24/16 kg
60 SA KB Box Step Overs 24/16 kg
2 min rest

12 min Amrap (1 round each)
10 Double Unders
4 KB Goblet Squat 24/16 kg

Post WOD:

Upper Body Circuit:
3 Rounds:
12 DB Flyes
12 DB Reverse Flyes
12/12 Seated DB External Rotation

Lower Body Circuit:
3 Rounds:
12/12 Staggered DB Deadlift
30 m Sandbag Bearhug Carry