Pre WOD:

Split Jerk:EMOM 12 min:
1 Jerk Dip+1 Split Jerk
Increase weight where you are happy with your technique

WOD:

A1, Back Squat 3 set*5 Rep 80%/RIR 2
A2, Dumbbell Bench Press/Floor Press 3*12 (RIR 2)

B, E2MOM for 12 min:

1, Amrap 2 min:
6 Toes to Bar
12 Air Squats

2, Amrap 2 min:
6 Double DB Push Jerk 2*22.5/15 kg
6 m Double DB Walking Lunges

 

Post WOD:

3 Rounds:
8 Strict Toes to Bar (or Leg Lifts)
15 Sec L Sit Flutter Kicks (or Tuck)