Jerk PRs for EVERYONE!

Strength

10min EMOM

evens: Jerk from rack
5, 4, 3, 2, 1
odds: 1 Rope Climb (legless if possible)

MetCon

On a 12min running clock:

0:00-3:00:
Row 500m
Rest remaining time
3:00:-6:00:
150 Double Unders
Rest remaining time
6:00-9:00:
Run 400m
Rest remaining time
9:00-12:00:
50 Box Jump Overs 24/20

Score = total time to complete all reps (if you cannot complete work in the time allotted, time is 3:00 for that round)