Pre WOD:

Pull+Push E90 sec for 12 min:
1, 4 Strict Weighted Pull Ups RIR 2-3
2, 4 Push Press 8+%+ (RIR 2)

WOD:

3 Rounds:
5 min Amrap:
5 Shuttle Runs (2*7.5m)
7.5 m Double DB Walking Lunges 2*22.5/15 kg

Rest 1 min

5 min Amrap:
12 KB American Swing 24/16 kg
12/9 Cal Erg
Rest 1 min

Post WOD:

60 min Zone 1-2 on Optional Erg/Run