500m bike erg
then 3 rnds of
4 snatch grip BB jefferson curl
6 1 arm ring row
10 banded dead bugs
3 high box jumps

2 rnds 4 reps each
sots press
OHS
snatch pull under
front squat
clean pull under

spend 10 minutes building up to the heaviest weight on the WOD.. Purpose of the WOD is to maintain sets so that you only split them to half. Find a calm pace to perform technical movements. If not possible with the described movements, scale to an option that supports the purpose. Keep RPE 7 trough out the session.

In 3 mins, for max reps:
10 Chest-to-bar Pull-ups
10 Overhead Squats, 52/38kg
max reps in remaining time Bike Erg Calories
-- Rest 3 min --
In 3 mins, for max reps:
12 Chest-to-bar Pull-ups
5 Squat Snatches, 61/43 kg
max reps in remaining time Bike Erg Calories
-- Rest 3 min --
In 3 mins, for max reps:
15 Chest-to-bar Pull-ups
10 Front Squats, 83/55 kg
max reps in remaining time Bike Erg Calories
-- Rest 3 min --
In 3 mins, for max reps:
18 Chest-to-bar Pull-ups
5 Squat Cleans,
102/70 kg
max reps in remaining time Bike Erg Calories

pull up scale: c2b - with max red band - low bar c2b
barbell movements: lighter weight per your ability