2-3 min of Thoracic mobility with a foam roller then foam rollers go away and grab a barbell!

1 set of each, starting with:
15 Banded Face Pulls
10 BB Strict Press
5/5 Split Squats

Then:
15 Banded Lat Pull Downs
10 BB Push Press
10 Alt Jumping Lunges

Then:
20 Shoulder Taps
10 BB Push Jerks
10 Alt Jumping Lunges

ON A 12:00 RUNNING CLOCK...
Build to "Moderate-Heavy" Set of the Following Complex*:

1 Push Press
2 Push Jerks
1 Split Jerk

*Bar should come from the ground and be power cleaned to the shoulders.

AMRAP x 4 MINUTES
4 Jerks (155/105)|(115/75)
4 Lateral Burpee Over Bar

-Rest 2:00-

AMRAP x 3 MINUTES
3 Jerks (135/95)|(95/65)
3 Lateral Burpee Over Bar

FOR RECOVERY
3:00 Foam Rolling T-Spine
3:00 Foam Rolling Mid/Low Back