Bench Press or Floor Press with a fat bar or fat gripz.
If you haven't got anything to make the bar THICK you can wear thick gloves too. The idea in this excercise is that you have to SQUEEZE hard the bar.

If you have nothing but a casual bar for this lift, try to lift the bar without squeezing the bar at all, with a flat-grip (palm open, fingers straight) like performing a pushup on the floor.

Split Jerk

1-1-1-1-1
255#

Back Squat 2x5x70%, 2x5x80%, 1x5x85%

Run 2 miles

B.
Complete as many rounds and reps as possible in 5 minutes of:
5 Burpees
5 Pull-Ups
(chest-to-bar pull-ups for advanced athletes)

Rest exactly 5 minutes, and then . . .

Complete as many rounds and reps as possible in 5 minutes of:
6 Ring Dips
9 Box Jump Overs (24/20″)

AMRAP 15min:

300m Row
30 x Wallball (10 feet target)

1. Snatch grip Push press behind neck: 3x2

2. Pause OHS: 10x1 (10s. pause in squat position)

EMOM 10min:

Snatch x1 (below knees)

(Add weights every sets)

5K Run

Then, depending on your weaknesses, choose ONE of the following:

4a. Bitch Work
3 Rounds
Run 1200m
Rest 5 minutes

4b. Gymnastics
8 Rounds
50ft. HS walk – For time (work on speed)
Rest as needed between rounds