Pre WOD:

Upper Body Pull+Push
3 Rounds for quality
8 Ring Push Ups (RIR 2)
8 Ring Roll Outs
12 Wide Ring Row

WOD:

A, Back Squat 3-3-3+ 84%

B, 12 min Amrap (40 sec on/20 sec off)
8 Thrusters 40/25 kg (90/55 lbs)
8 Bar Facing Burpees

Post WOD:

Core 1:
E30sec for 6 min:
1, 10-20 sec L Sit
2, 20 sec of max V ups
3, 20-20 sec Hollow Rock
4, Rest

* Try to increase seconds and reps every other week