Build to Heavy Set of 5 Push Jerks

Wod
Treeni
2 Rounds
500/400m Row
25 Dual DB Front squat 22,5/15kg
70 Double Unders
Rest 2 min between rounds

Hiki
2 Rounds
500/400m Row
25 Db squat/ Air squat
70 Single unders
Rest 2 min between rounds

30 EMOM:

1. 45s cardio of choice
2. 5-10 reps gymnastic of choice
3. 5-10 reps weightlifting of choice
4. 5 reps or 30s of strongman movement of choice
5. Rest

3RM

(7x3)

1) Submax T2B
2) Submax Tuplat/ sinkut

A) Pause Back Squat
- 6 x 4 reps with 1s hold in bottom @50%, every 60s.
- These are SPEED reps. controlled descent, 1s hold, explosive up.

B) Extra Wide Sumo Deadlift
4 x 3 @60%, every 60s.
- Reset on each rep.
- Stance as wide as mobility, technique and comfort allow.

5 sets of 5-10 Strict Pull-ups
- Rest :90 btw sets
- Score total reps

Front squat 1 rep max

For time:
30 Pistols
25 Pullups
20 DB/KB Snatch 20-25/12-16kg
15 Box Jumps
10 Power Cleans @80% of 2RM (green: burpee - wallballs)
15 Box Jumps
20 DB/KB Snatch 20-25/12-16kg
25 Pullups
30 Pistols

For time, with Partner

100 Lunge Step
80 Calories Row / 90 Calories Bike Erg
50 Partner Sit Ups
40 Calories Row / 50 Calories Bike Erg
80 Box Step Ups

You can split reps as you like.

Time Cap 15