Take 20min to build today´s heavy Jerk

Back squats, 5 x 3-5 reps, rest 2 min between sets.

Tempo: 3 sec down, 3 sec pause, eXplode up, 2 sec pause.
Aim for 5 reps.

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This will feel heavier than a normal 5r due to the pause at bottom. Don't get greedy or skip the pause.

15 min AMRAP
15 wall balls 9kg/6kg
10 T2B
5 deadlifts 100kg/75kg

40-30-20-10
DU
pull up

8 min EMOM
3x Clean and jerk @75%

Clean 4x2x90%

10-20-30
row calories
push ups

Hero WOD: Nutts

For Time:

10 Handstand Push-Ups
15 Deadlifts, 102,5/70 kg
25 Box Jumps, 76/61 cm (! higher than normal)
50 Pull-ups
100 Wall Balls, 10/6 kg, 10 ft
200 Double-Unders
400m Run, 20/15kg plate

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Aux work: Mobility

3 rounds for time
30 DB/KB snatch
30 T2B
30 DU

Rounds of 15, 12 & 9 reps for time of:
Thrusters 40/60kg
Burpees