Warm up
5 minute full body flow
Then
4 rounds
10 deck squats
30 second supinated hang
5 strict chin ups (palms facing athlete)
5 swimmers
Skill/Strength
Review strict press/push press/ push jerk
10 RM rebounding push press/push jerk
Reps 1-5 are push press
Reps 6-10 are push jerk
WOD
Amrap 15
15 shoulder to overhead
12 box jump
9 pull ups