Warm up
3 rds
10 btn strict press
5-8 ring rows
20 walking hamstring stretch
10 minutes
Circle time deadlift
Deadlift
5 minutes
Then
Circle time push jerk
Push jerk
5 minutes
12 minutes
3 sets of 5 push jerk
Rebounding working up in weight to workout weight
Between sets
Perform 3-5 box jump overs
-do not stand all the way up
-work on quick feet on box
Then
1 rd
5 deadlifts
1 sh2oh
5 box jump overs
1 sh2oh
At level
Workout
Amrap 12
15 Deadlift
5 shoulder to overhead
15 Box jump overs
5 Shoulder to overhead