Strength
20 minutes to find a new 1RM Shoulder to Overhead (Push Jerk or Split Jerk)
OR
New athletes: Push Press (3×5 warm-up then 5×5 working sets, ascending)
Conditioning
10 minutes to get as far as possible in this ladder:
1 Chest to Bar Pull-Up* (Rx+: Bar Muscle-Ups)
3 Box Jumps (24/20)
2 CTB Pull-Ups
6 Box Jumps
3 CTB Pull-Ups
9 Box Jumps
…continue, adding 1 CTB Pull-Up and 3 Box Jumps each round
Record total reps.
*Scale to regular pull-ups or jumping pull-ups