Mobilize, then:
2 sets of:
10 behind the neck presses (empty barbell)
10 step back lunges (empty barbell)
10 squat jumps (empty barbell on back)
A.) EMOM 10
1 jerk dip + 1 jerk (off blocks if possible)
Start moderate and build, want to work speed and positioning, so we don’t want to go to heavy if one starts to suffer
B.) EMOM 30 (alt)
1) 200 m run
2) 20 step back lunges with 55/35 kb’s (alt)
3) 4-7 strict pull-ups
4) 200 m run
5) 15 hollow rocks
* scale run to 150 if need be*