Old School Warmup

2 minutes of rowing
2 minutes of DU work
2 minutes foam roll
2 minutes stretching

Shoulder Press (WU, WU, 8,8,8)

Push Press (5,5,5)

Starting weight should be equal or heavier than ending strict press weight

Push Jerk (3,3,3)

Start weight should at least be finishing weight of push press

Metcon (Time)

18-15-12-9-6-3
-Ball Slams (30/20)
-Box Jumps (24/20")

*scale height of box jumps if possible before automatically going to step ups.