Pre WOD:

E2MOM for 12 min: (3 sets each)
1, 5 Weighted Pull Ups RIR 2
2, X DB Bench Press X= Lowest number on any round
Weights: Level 3: 2*32.5/22.5 kg Level 2: 2*22.5/15 kg Level 1: 2*15/10 kg

WOD:

Amrap 35 min:
Run 400 m
10/10 SA DB Hang Clean & Jerk
22.5/15 kg
Run 400 m
20 Line Facing Burpees
Run 400 m
15 meter SA DB OH Walking Lunges
22.5/15 kg

Post WOD:

60 min Zone 1-2 on Optional Erg/Run