WARM-UP
3 sets of:
15 Banded Face Pulls
15 Banded Presses
6-8 Dumbbell External Rotations (each arm)
30-40 Second Side Plank (each side)
+
2 sets of:
5 Half Kneeling Medball Slams (each leg down/up off the ground)
Rest as needed

Every 90 seconds, for 12 minutes (8 sets of):
Power Jerk
Sets 1-3: 3 reps @ 66-76% 42.5-50
Sets 4-6: 2 reps @ 76-86% 50- 55
Sets 7-8: 1 rep @ 86-91% 55- 62.5
Use blocks if you have access.
*%'s based of 1RM Power Jerk.

For time:
40 Bench Press @70%
*Every break perform 5 Toes to Bar before returning to the bar.
* perform at least 6 unbroken reps with this weight.

4:37

3 sets of:
4-6 Handstand Push-Ups
Rest 30 seconds
3-5 Supinated Grip Strict Pull-Ups
Rest 1-2 minutes