Pre WOD:

A, Every 2 min for 12 min (6 set)
2 Paused Split Jerk

75% of 1 RM

2 sec Pause in the bottom of the split
jerk for every rep

B, Pause Front Squat : 4 set x 3 rep at 78% 1RM

3 sec Pause in the bottom of the squat, focus on being as upright as possible.

WOD:

Teams of 2:
For time:
100 Burpees
100 Box Jumps, 24/20 in
100 AbMat Sit-ups
100 Air Squats
—-
Row, 6000/5400 m

Cap: 36 min

Post WOD:

A, Tempo Strict Pull-ups
5 set x 3 rep

Move as slow as possible both up and down.

B, Couch Stretch 3x 60 secs/Side