2 Sets of:
15 Banded Pushdowns
15 Banded Pulldowns

Then with an empty barbell:
10 Barbell Rows
8 Strict Press
6 Barbell Curls
4 Push Press

Rest 30s + Talk About Jerk Technique

Every 4:00 x 4 Sets:
12 C2B Pull-ups
400 Meter Run

Rx+:(15 C2B Per Round)
L3: (Chin over bar pull-ups)
L2: (Band Assisted Pull-ups)
L1: (Ring Rows) (200m Run)

Score slowest but try and keep splits as close as possible

3 x 10 ea. Rest 30s.
Lateral raise + front raise + cuban press