Warm up

Halos
T spine mobility
waiter's walk/hold

Part A

Push jerk skill/strength

5 sets of 2-5 reps

Part B

7 min AMRAP

5-10 Push ups
5-10 Double handed rows

Part C

In Pairs

4 rounds each

20 Shoulder touches (plank or handstand)
20 Russian twists (heels on floor)
10-20 Alternating V ups (scale to bent knee to elbow)
30 sec reverse plank