Warm up:
30 dislocates – 10 banded pull apart – 12 Single arm upside down KB press – 12 barbell side bends – 1 set @ 50% of your strict pull ups
A. Starting at your 1rm strict press %:
3 Push Jerks + 3 split jerks
Increase in weight until you’ve reached your heaviest complex.
B. AMRAP 8
10 DB hang clusters (22.5/15)
10 burpee box jumps
30 double unders