WOD

A) 12 minutes to build to a heavy 5 push jerk

B) 12 min alt. EMOM:
1. 5 DB BOR each arm
2. 40 second bar hang
3. 20 Russian twists

C) 1 min max cal bike

Scaling:
Pick your own weight on the BOT and Russian twists. Reduce hang time if needed

Top tip:
Think of the push jerk as a jump; get those legs doing the work.
Oh…. and bury yourself on the bike!