Wu×2

Shoulder shrug ×10/10
Arm sircles ×10/10
Elbow circles ×10/10
Wrist circles ×10/10
Hip circles ×10/10
Knee circles ×10/10
Ankle circles ×10/10
Calf rises ×10
Step ups ×5+5
Drop squat ×10

A.1) Sots press
3×10

B.1) Front squat + Jerk
4×3+3 @70% of jerk

C.1) Split jerk
10×1 @80%-85%

D.) Front squat
1.) Building weight to a heavy set of 2
2.) 3×2 @90% of 2rm

E.) 4×
Db z-press ×10
Push up w/5.sec eccentric ×5