Pre WOD:

Clean: A, EMOM 5 min:
2 Low Hang Muscle Clean 70% of 1 RM Muscle Clean

B, E2MOM for 12 min:
2 Low Hang Power Clean 75%+ of 1 RM Power Clean
* Increase total weight lifted from two weeks ago

WOD:

A. Back Squat 

Set 1: 4 Back Squat 80% (RIR 2+)
Set 2: 3 Back Squat 85% (RIR 2+)
Set 3: 2 Back Squat 89% (RIR 2+)
Set 4: 1 Back Squat 93% (RIR 2+)
Set 5: 1 Back Squat + (RIR 1-2)

B. Heavy Fitness Level Benchmark for time: 
15 Thrusters 61/43kg
200m Run
20 Thrusters 43/29kg
400m Run
30 Thrusters 29/20kg
800m Run
Cap: 15 min

Post WOD:

3 Rounds:
6 GHD Raises (Banded if needed)
15 GHD Hip Extension
20 GHD Sit Ups
* Increase 1 rep for Sit Ups and Add potenitally weight for GHD from 2 weeks ago