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Lift / Advanced ONLY - Power Snatch - 70% x 3, 75% x 3, 80% x 2, 80% x 2, x 2
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Lift - 10 Mins - Good Mornings - 3 x 6 Reps
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Lift - 10 Mins - Strict Press - 3 x 5 Reps (Doesn't have to be the same weight across. You can work up to the heaviest set being the last.)
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WOD - 10 Mins 3 Rounds of 2 Min Max Effort
5 Front Squats - 135/95 Rx+, 95/65 Rx
10 Box Jump Overs - 30/24 Rx+, 24/20 Rx
rest 2 Mins between rounds.
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Extra Credit: EMOM x 10 - 2 Rope Climbs
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Accessory: Back Extensions - 3 x 12-15 Reps
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Video demo of the wod below.