Pre WOD:

Push/Pull:
E2MOM for 16 min (4 rounds)
1, 4 Push Press 75%+
2, 4 Strict Weighted Pull Up
Start at around 2 reps in reserve and increase weight for each set for a heavy 4 rep on each movement.

WOD:

A, Front Squat:
4 set*4 Front Squat
80%/RIR 2-3

B, 15 min Amrap:
5 Burpee Pull Ups
10 Alt DB Snatches 1*22.5/15 kg
10 Box Jump Overs 24/20 inch

Post WOD:

Sling Stability:
2-3 Rounds for quality
15/15* Sec Sling Side Plank
15/15 sec Sling Copenhagen Plank
15/15 sec Sling Reverse Plank
15/15 sec Sling Plank
* Increase 1 sec if you did this last week