Pre WOD:

EMOM 5 min:
3 Jerk balance+3 Strict Press in Split

EMOM 10 min:
1 Split Jerk Build up weight from 75%

WOD:

A, Pump City 2.0
Every 4 min for 12 min:
12 DB Bench/Floor Press RIR 3
Rest 30 sec-
X Strict Ring/Box Dip

X= Your lowest number on any round

B, 4 Rounds for time:
200 m Run
3 Bar Muscle Up/9 CTB Pull Up
200 m Run
12 Toes to Bar
Cap 13 min

 

Post WOD:

30-60 min Zone 1-2 workout