Pre WOD:

Front Squat
A, EMOM 10 min:
1 Bottom Up Front Squat Start at 75% of 1 RM Front Squat and build up weight for each set
B, 2 set*6 rep Zombie Squats RIR 2
– Increase weight slightly from 2 weeks ago

Video Bottom Up Squat: https://www.youtube.com/watch?v=bNt9sB3ORzc&embeds_referring_euri=https%3A%2F%2Fapp.fitr.training%2F&source_ve_path=Mjg2NjY&feature=emb_logo
Video Zombie Squats: https://www.youtube.com/watch?v=zB6F5_NNaLY&embeds_referring_euri=https%3A%2F%2Fapp.fitr.training%2F&source_ve_path=Mjg2NjY&feature=emb_logo

WOD:

Amrap 15 min (45 sec on/15 sec off)
12/9 Cal Erg
6 Thrusters 40/25 kg
6 Bar Facing Burpees

– Rest 5 min –

Amrap 15 min (45 sec on/15 sec off)
2 Bar Muscle ups/6 Pull Ups
12 Alt DB Snatches 22.5/15 kg
24 Double Unders

Post WOD:

Core Accessories:
2 min GHD Hip Extension Hold
90 sec Deep Ring Support
1 min L Sit
* Collect 2 min,90 sec/1 min as you want and for quality