Pre WOD:

A, EMOM 5 min:
3 Split Jerk Behind the Neck 50% of 1 RM

B, E90sec for 12 min:
1 Paused Split Jerk 80%+

WOD:

A, Front Squats:
Set 1: Front Squat 8 Rep at 75% 1RM
Set 2: Front Squat 6 Rep at 79% 1RM
Set 3: Front Squat 4 Rep at 83% 1RM
Set 4: Front Squat 2 Rep at 88% 1RM
Set 5: Front Squat 2 Rep at 90% 1RM

B, 3 rounds for time of:
Run, 400 m
10 Squat Cleans, 60/40 kg
15 Chest-to-bar Pull-ups

– Cap 13 min

Post WOD:

3-5 rounds for quality of:
20 Hollow Position Flutter Kicks
15 V-ups
20 Hollow Rocks

– Rest as needed between rounds