warm up: gym+shoulder mobility
A:3rds
10 alt scorpion
20 bird dog
20 dead bug
10 snow angel
B:Find your 3RM Push Jerk - 10min
C:Metcon
Every 3min x6
10 pull up
20 jump air squat
10 burpee ttb
20 jump lunges
D:3rds
10/10 kb romanian deadlift
20 alt kb dead row
60 sec superman hold