Strength

Push-Press 5 – 5 – 3 – 3 – 3
Push Jerk 5 – 3 – 3 – 1 – 1
Split Jerk 3 – 3 – 2 – 1 – 1

MetCon

Core WOD, :20 on / :10 transition of:
Hollow
Arch
Janda Sit-ups
Leg lift to Oil Drill
3x Through the list

Then: GHD Sit-ups
3×10 if experienced with it.
3×5 is new to it.

Start anywhere, go in order. NO SCORE! Do the movements right and not so fast that you can’t stand up straight tomorrow for 16.4

Janda Sit-ups: place heavy KBs behind your heels in an otherwise typical sit-up position. Initiate each rep by driving your heels down into the weight and then slowly sitting up. This movement neutralizes your hip flexors by preempting with Hamstring flexion, which allows you to hit your abs harder.