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Warm-up:
4 Rounds
:30 of hopping on/off a plate
10 Push Ups
Rest :30

Mobility:
2x15 Band pull-aparts
2:00 banded overhead stretch per side.

Strength
Push Jerk 5x5 @ 65%

LITE: Use DBs and row 150m in btw sets.

Conditioning
AMRAP 10 Minutes
40 Double Unders
10 Shoulder to OH 95/65lbs

Extra Work:
4 Rounds:
500m Row
20 Heavy Goblet Squats
20 Toes to Bar
Rest 2:00