Pre WOD:

Bench Press:
4 set*5 Bench Press 72% (Increase 2% every second week)

WOD:

PartnerWOD:
35 min Amrap:
10 Strict HSPU to Abmat
20 Pull Ups
30 Hang Power Clean 50/35 kg
40 Box Jump Overs 24/20 inch
50/38 Cal Row

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
Do a linear progression and either increase reps or weight from 2 weeks ago