Pre WOD:

Daily Challenge: 10 min Air Squat Hold

Split Jerk:
A, EMOM 5 min:
3 Jerk Balance+3 Paused* Split Jerk
* 3 Sec Pause in Catch

B, EMOM 10 min:
1 Split Jerk 80 %
Keep weight at 80% and try to do perfect lifts

WOD:

2 Rounds:
1, Amrap 7 min:
(40 sec on/20 sec off)
2 DB Deadlift 1*22.5/15 kg
2 DB Cleans 1*22.5/15 kg
2 m DB FR Walking Lunges 1*22.5/15 kg

Rest 2 min
2, Amrap 7 min:
(40 sec on/20 sec off)
3 Toes to Bar
3 Pull Ups
6 Burpee to Target
Rest 2 min

Post WOD:

3 Rounds:
20 sec Hollwo Flutter Kicks
Rest 10 sec
20 sec Hollow In & Outs
Rest 10 sec
20 sec V Ups
Rest 3 min between rounds
* Same time as last time where you try to do more/better reps
https://youtu.be/tYsvgN2vcs0