A.
Every 90 seconds, for 18 minutes, complete:
Behind the Neck Jerk x 1 @ 70-80%
Depending on preference, you can choose either split jerk or push jerk but focus should be on mechanics.
B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Pull-Ups
12 Dumbbell Squats (50/35 lbs)
12 Single-Arm Dumbbell Push Presses (50/35 - Left Arm)
12 Single-Arm Dumbbell Push Presses (50/35 - Right Arm)
