Pre WOD:

4*3 Strict Pronated Pull Up

– Build to a safe 3 RM

WOD:

A, Back Squat 2-2-2+ 89% of 1 RM

B, 12 min Amrap:
3 Power Cleans 60/40 kg
3 Front Squats 60/40 kg
6 Lateral Burpee over Bar
– Rest 30 sec between rounds

Weight in Pounds: 135/95 lbs

Post WOD:

Core 1:
3 Rounds:
18 sec for max GHD Sit Ups
12 sec Rest
18 sec Hollow Hold in GHD
12 sec Rest
18 sec GHD Hip Extension
12 sec Rest
18 sec GHD Superman Hold
12 sec Rest