Take 25-30 minutes to set up, warm up and complete the following.

A. Shoulder Press Complexes: Go as heavy as possible with good form starting at one weight and increasing throughout. Rest 30-45 seconds in between your sets and record heaviest in Wodify.

A1. Warm-Up Sets: 2 x 5-Strict Press + 5-Push Press

A2. Working Sets: 2 x 3-Push Press + 2-Push Jerks

B. Jerk Dip: 3 x 3 -- Go as heavy as possible with good form. Rest 30-45 seconds in between your sets and record in Wodify.

C. Front Squat: 3-4 x 2-3 @ 80-85% -- Rest 30-45 seconds in between your sets and record in Wodify.