Pre WOD:

Jerk
5 set*3 Push Jerk+2 Split Jerk

Start at 60% of 1 RM Jerk and build up weight

Clean Pull
2 set*5 Clean Pull 90% of 1 RM Clean

WOD:

A1, 4 set*5 Back Squat 75%+
A2, 4 set*12 DB Floor Press RIR 2

B, Fitness Level Benchmark:
“Karen”
For time:
150 Wall Ball 9/6 kg (20/14 lbs)
Cap: 12 min

C, Optional Core Buy Out:
E30 sec for 4.5 min
1, Max V Ups
2, Hollow Hold
3, Superman

Post WOD:

𝟮 𝗥𝗼𝘂𝗻𝗱𝘀 𝗳𝗼𝗿 𝗾𝘂𝗮𝗹𝗶𝘁𝘆:
12/12 Single Arm DB Biceps Curl on GHD (RIR 2)
12/12 Lateral Side Raises (RIR 2)
12/12 Seated Dumbbell External Rotation (RIR 2)

Videos:
SA DB Biceps: https://www.youtube.com/watch?v=GxH3s_qVOSs
SA Leaning DB Raises: https://www.youtube.com/watch?v=V8UQGWMYYUo
SA Seated DB External Rotation: https://www.youtube.com/watch?v=rxRV-JCkM7Y