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

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